I recommend doing these exercises twice a week in addition to walking, jogging or hiking, but I’d be willing to bet that you’ll start seeing results even if you only have time for once a week!
About My Workouts:
In my gym, we lift weights slowly. It sounds weird, but it’s effective. The slow burn method reduces the forces that commonly cause injury to your joints, muscles, and connective tissue, making it a safe workout for everyone.
Slow lifting also reduces momentum, requiring your muscles to do more of the work. The result? A more efficient workout, leading to a stronger, fitter you in half the time. So when you’re doing the exercises below, remind yourself to move slowly.
Note: Scroll through the workout before you start to familiarize yourself with each exercise. Once you start, try not to take more than 20 seconds between each one. And have fun!
STEP 1: Wall Squat: 1 minute
STEP 2: Slow Pushups, 45 seconds
Place your hands under your shoulders and bring them each two inches outwards.
Take five seconds to lower your body down and a full five seconds to bring it back up.
Modification: Do the same thing with your knees on the ground if a full push up is above your level.
STEP 3: Right Lunge, Hold 1 minute
Place your right leg in front of the left and squat down into a deep lunge so that your right leg is at a 90 degree angle.
Keep your front front knee above the front ankle at all times.
Keep your back foot on it’s toes at all time.
Slowly lower and raise your back leg (only about three inches of movement total).
Take five seconds to lower your back leg and 5 seconds to raise it back up
STEP 4: Slow Push Ups, 30 seconds
STEP 5: Left Lunge: Hold 1 minute
Same as before but with your left leg forward.
STEP 6: Glute Bridge, 1 minute, 30 seconds
Lay on your back with your arms by your sides, place your feet flat on the floor so your knees are bent.
Push through your heels and bring your hips to the ceiling, squeeze your glutes.
Slowly bring your hips back down to the floor, touch the floor and slowly come back up.
After the first minute, keeping your hips to the ceiling, bring your feet closer together, lift one leg up and squeeze the glute.
(Each leg for 30 seconds)
STEP 7: Forearm Plank, 1 minute
Balance on your forearms and toes.
Keep your elbows directly under your shoulders.
Keep your core tight and strong.
When the going gets tough, put a smile on your face.
STEP 8: Mountain Climbers, 30 seconds
Start in a full plank (on your hands instead of forearms).
Bring one knee towards your chest.
Jump to switch legs.
(this is the one exercise you’ll do quickly to raise your heart rate).
STEP 9: Wall Tricep Extension, 45 seconds
Find a wall with plenty of room around it.
Stand facing the wall place your hands against the wall keeping your elbows in.
Take three steps away from the wall.
Slowly (about 5 seconds) lower your body, just before your elbows touch the wall, then slowly (about 5 seconds) bring your body back up.
STEP 10: Forearm Plank: 30 seconds
STEP 11: Wall Squat: 1 minute
STEP 12: Wall Tricep Extensions: 30 seconds
STEP 13: Russian Twist, 40 seconds
Sit up with your feet flat on the floor
Put your arms straight out
Twist your torso to the right until your left elbow passes your right leg. Then twist to the left until your right elbow passes your left leg
STEP 14: Mountain Climbers, 30 seconds
STEP 15: Superman, 1 minute
Start on your stomach. Pinch between your shoulder blades and lift your arms up about 6-10 in off the floor.
Next squeeze your glutes and lift your feet about 6 in from the ground.
Slowly extend your arms forward and bring them back.
Keep your spine straight by looking towards the ground.
STEP 16: Right Leg Lunge, 45 seconds
STEP 17: Body Weight Squat (Up & Down), 1 minute
Stand with your feet shoulder width apart
Slowly down so that your knees are at a 90 degree angle (your butt should go back first and then bend your knees. Keep your spine straight).
You should always be able to see your toes when you look down.
Press through your heels into the floor.
Slowly rise up.
STEP 18: Left Leg Lunge, 45 seconds
STEP 19: Slow Push Ups, 30 seconds
STEP 20: V-Ups: 40 seconds
Put your feet in the air with your legs almost straight.
Lift your shoulder off the ground, crunch up to your ankles,come back down just before your shoulder touch.
Come in for an intro session on the house! We’ll review your weight-loss and fitness goals and create a customized weekly workout plan that’s both safe and effective. Email email@example.com to get started. We have locations in Greenwich and New Canaan.
Anel Dzafic is an experienced senior personal trainer and founder of Countdown Fitness in Greenwich, CT and New Canaan, CT. He provides guidance on nutrition and is a certified Holistic Health Coach. He is a pro at working with people who want to lose weight quickly and keep it off, in a healthy way.
In addition to weight loss, he specializes in lower back pain, osteoporosis prevention and treatment, pre – and post-natal workouts, and is a certified golf conditioning specialist.
Anel has trained over 400 clients ranging from ages 10 to 90 and everywhere in between, including professional athletes from the NBA and NFL. He’s also been featured on NBC’s The TODAY Show.
He will work hard to help you reach your goals, and you’re guaranteed to have fun along the way!