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The Ultimate Fitness Plan for Lazy People

We all know those gym-goers that bounce into the gym, bright-eyed and energetic, excited to start their workout. And then there is you: the person that wants to slap the grin off their face and the six pack off their abs.

Not everyone loves to workout, but everyone needs to workout, so I’m not going to waste my energy trying to use the benefits of exercise as motivation for you. Your body doesn’t know if you loved your workout, it just knows if you did it or not.

Lazy folks usually hate exercise for 2 reasons: the physical exertion of it all and the time it takes up. These aren’t an excuse anymore. While the definition of exercise is making your body do work, you can make the work less obvious, and that it-just-takes-too-long excuse doesn’t fly when you- get this bomb I’m about to drop on you- speed it up.

Here are 5 exercises that even the most blase about fitness can do in 30 minutes or less.


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The Perfect New Year’s Workout

2011 is finally here! If you are like most Americans, your resolution for the New Year is to lose weight. Well, what are you waiting for?

Below is a workout that targets the entire body while keeping the heart rate up. By keeping the heart rate elevated, your body will burn more calories and you will see results faster.

The goal of the exercise routine is to continually move from one exercise to the other without stopping. This style of exercise is a form of circuit training, but you will be doing multiple sets grouped together, which are called super sets. For example: the first exercises are a seated row and squat jumps grouped together. Preform 10-20 reps of rows, then 10-20 squat jumps and repeat, then move to the next group of two exercises: the prone leg curl and push-up combination. The goal is to perform two or three sets of ten to twenty repetitions without stopping, except for water, of course.


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600 Second Body Blast is Fast and Effective

The following 600 second body blast workout was designed to target the entire body while increasing the heart rate at a rapid pace. This is a short, but perfect little workout for the holidays due to the lack of time, unpredictable weather, and the versatility to be performed at home- and to get a jump start on that New Years resolution!

600 Second Body Blast Workout (each exercise appears below for easy instruction)

Jumping squat thrusts (90 seconds): This exercise increases your heart rate while challenging your upper and lower body. Try to perform this movement for 90 seconds straight.

Bicycle crunches (90 seconds): This exercise targets your entire core region while helping improve your stamina and endurance. The hip flexors are also isolated. Try to perform this movement for 90 seconds without stopping.


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The Benefits of the Classic Push-Up

The push-up is one of the best exercises for the body and is a great tool for determining a person’s upper body strength- so much so that the military uses them as a part of their physical fitness testing.

The primary muscle group that the  push-up engages is the pectoralis major and minor (chest muscles or “pecs”). It also targets the triceps, deltoids (shoulders), and entire core region (abdominals and lower back) making it one of the simplest, but most effective exercises for the body, as it incorporates so many muscle groups.

There are several different variations of the push-up, which target a vast variety of different muscle groups. Generally, the arm and hand position of the push-up will change to target different muscle groups or increase the intensity.
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