workout


by blake beckcom MAXIMIZE YOUR WORKOUT IN MINIMUM TIME Everyone wants to do an efficient workout, so they don’t have to spend hours in


the gym to get the results they are looking for. You want to put forth good effort, for a short amount of time and get a good return on your investment. So, what is the best way to do this? Quick and powerful circuit workouts are able to burn some serious calories in a


short amount of time. There are many options for entire-body workouts that you can do on a regular basis to maximize your time in the gym. Here is a three-move series that will be beneficial for you and will guarantee


you some great results. For each of the following exercises, start with 10 reps, then do nine, then eight,


etc., until you are just doing one. While you may look back and think that flew by once you are done, your muscles will definitely feel the effects.


Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619.794.0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp.


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BURPEES: Burpees are a relatively simple move, but they


require a lot from your body. You will not only reap cardio benefits, but you will also work all of your major muscle groups, quickly burning a ton of calories. To do a burpee, stand with your feet directly below


your hips and bend your knees to place your hands flat on the floor directly in front of you. Jump both of your feet back at the same time to create a plank with your body. Jump your legs back up, returning to the squat position and then stand and jump as high up into the air as you can with your arms reaching toward the ceiling. Land gently on your feet. Repeat this move as many times as necessary in your routine.


CHIN-UPS: These might seem intimidating at first, but once you get the hang of


them and build up your strength, they will offer a lot of benefits for your body. All you need is a chin-up bar and you are all set to begin. Essentially pull-ups are chin-ups, just in the underhand position. They work to strengthen and sculpt your arms, shoulders, back, and abdomen. To do a proper chin-up, grip the bar with your palms facing your body.


Pull your body up with your arms, just as you would in a standard pull-up, taking a moment to pause once your chin is above the bar, then lower yourself down slowly.


ROWS: Chin-ups can be a chal-


lenge that you may need to work your way up to. If this is the case, I recommend that you switch it up and do rows for your second move. To do rows, hold a pair of dumbbells with your palms facing down. Bend over at your hips with bent knees and continue to lower your torso down until it is just short of being parallel to the floor. Allow the dumbbells to hang straight down, then pull them up to the sides of your abdomen by bending your elbows. Take a few moments to pause in the “up” position and then slowly lower your arms. Continue this move according to your workout schedule.


GOBLET SQUAT: Grab a dumbbell or kettlebell and hold it out at a 90-degree


angle in front of your chest. Keep your feet hip-width apart and your elbows facing the floor as you lower yourself into a squat, pushing your hips back and bending your knees. Allow your elbows to lightly touch the insides of your knees as you are performing your squat. Pause and slowly raise yourself back to the starting position and repeat. Doing these three


moves on a regular basis, will help you burn more calories in a shorter amount of time. While it is important to do cardio and other workouts as well, these strength training moves will surprise you and your muscles with their effectiveness.


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