40 Minutes to Fitness -- Part 2

Written by Branda Polk

Editor's Note: This article is Part 2 of 40 Minutes to Fitness, Branda Polk's plan that will keep you fit without taking all your time. To read Part 1, see 40 Minutes to Fitness -- Part 1.

A balanced workout combines more than just aerobic activity. To be fit and strong, you need a quality, beneficial workout that contains muscle-building strength exercises. After completing the first 20 minutes of cardio-respiratory exercise (see 40 Minutes to Fitness -- Part 1 for details on this portion of your workout), complete the following strength training exercises which use all the major muscle groups. Complete each repetition with slow, controlled motions and move from one exercise to the next with no more than one minute of rest between exercises. You can do the two parts of this workout in tandem or at separate times if your schedule doesn't allow for 40 consecutive minutes. 

Gather the following pieces of equipment and have them handy to use as you move from one exercise to the next. For this workout you will need: 

• exercise mat or bath towel
• 3 to 10-pound hand weights (start with lighter weights and increase with gained strength)
• exercise ("surgical-type") resistance tubing with handles (inexpensively available at local super stores)
• sturdy, firm-bottomed chair

The Workout
Squats — Stand with feet slightly wider than hips and toes pointed straight forward.  Hold hand weights at sides. Inhale and slowly squat into a sitting position, keeping heels on the floor and chest and head lifted. Exhale as you slowly press your body to a standing position. Complete three sets of 8 to 10 repetitions. Rest for 15 to 30 seconds between sets.

Lunges — Holding hand weights at sides, take a giant step forward with the right foot planting the heel on the floor and aligning your knee over your ankle. Extend the left leg back with the ball of foot firmly on the floor and heel raised. Keep your back tall and straight and inhale as you slowly bend both knees and lunge down. Using the muscles of the legs and hips, press through feet and exhale as you return to standing. Move the lunge straight up and down. Do not allow the front knee to move beyond the toes. Complete 10 repetitions, then change sides with left leg in front and right leg extended back. Complete 10 more repetitions. Complete 3 sets on each leg. Rest for 30 seconds between sets.

Seated Row — Sit on the edge of a sturdy chair with legs extended and heels on the floor.  Position exercise tubing around your feet and hold handles of tubing in each hand. To prevent tubing from rolling off feet, point toes away from body. With your back straight, exhale and pull handles of tubing to rib cage, squeezing shoulder blades together. Pause for a slow count of four. Inhale as you slowly lengthen arms to starting position. Complete three sets of 8 – 10 repetitions. Rest for 15 – 30 seconds between sets.

Modified Push-ups — Position yourself on hands and knees with exercise mat or towel under knees. Move your hands forward until your weight is balanced between your arms and the upper part of the knees. Position hands slightly wider than shoulders with elbows slightly bent. Inhale as you bend your elbows and slowly lower your body close to floor but not touching. Exhale as you use your chest and arms to press your body back up to starting position. Keep your back and body straight throughout the motion. Complete two sets of 10 to 20 push-ups. Rest for 30 seconds between sets.

Criss-cross Crunches — Lie on an exercise mat or towel on the floor. Lift both knees to hip level and tighten abdominals. Place your hands behind your head with your elbows on the floor. Bring the right knee toward the chest as the left leg extends straight out. Exhale as you lift your shoulders from the floor and twist at the waist with your left elbow toward your right knee. Avoid pulling on your head or neck through the movement. Inhale and return to center. Switch sides by extending the right leg and bringing the left knee toward the chest. Exhale again, lift your shoulders and twist at the waist with the right elbow toward the left knee. Move slowly and continue breathing through 20 -24 repetitions. Rest for 15-30 seconds and repeat another set. Finish by stretching the legs on the floor and reaching your arms over your head.

Complete this workout by gently stretching all major muscles. 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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