The 3 And Only Moves You Need To Get The Perfect Body

Everyone wants to get in shape and look and feel good, but most of us simply don’t have the time to devote to an hour-long workout session every day. But there are certain exercises that, when combined, work more muscles and burn more calories than an entire workout session. They are great for those days when your schedule just isn’t cooperating and it looks like working out is out of the question.
These 3 moves are designed to work a targeted muscle group and rev up metabolism. They combine muscle-building and cardio. And the best part is the entire workout takes only 20 minutes!

QUICK AND EASY FULL-BODY BLAST

Warm up by doing one minute of jumping jacks. Between each set of exercises do another full minute of jumping jacks to keep the heart rate up and maximize your metabolic rate. Perform the circuit of these 3 moves with one minute of jumping jacks in between 5 times for a complete workout:

1. SUMO SQUAT WITH BICEP CURL (works legs, inner and outer thighs, glutes, core and biceps)

Stand in Sumo (or Plie) squat position with feet turned outward. Bend at the knees and drop your butt as low as you can. Hold this position as you perfoprm bicep curls with 5-10 lb. hand weights. Repeat continuously for one minute. For a more low-impact move, don’t drop as low into the squat position.


2. REAR FLY WITH DOUBLE PUNCH (works back muscles, tones shoulders, arms, and legs)

Stand in a partial squat position. Holding 5-10 lb. hand weights, bring your elbows into your sides and bend so your forearms are parallel to the ground. Engage your back muscles and flare your arms out to the sides twice. Pivot to the right and do a “punch” move across your body with your right arm. Repeat for one minute.


3. PLANK ROWS TO TRICEPS KICK BACKS (works arms, shoulders, triceps, core, obliques, legs and back muscles)

Get into Plank position with feet slightly further apart than hip-width, hands resting on 5-10 lb. weights. While keeping your body straight, engage your core. Lift your right arm off the ground and move it with a rowing motion backwards so that your elbow is at your hip. Do this without changing your position. From this postion and keeping elbows neutral, extend your forearm back into a tricep extension so that the weight finishes back near your butt. Reverse the movement and bring the right hand back down. Repeat on the left side. *To modify this move do it from a kneeling position instead of a Plank position.

Combining these exercises with a healthy diet full of lean meat, poultry and fish, fresh fruits and vegetables, water, green tea, berries and nuts, limited amounts of alcohol and caffeinated products, and not only will you begin to see results in a short peroid of time, you will FEEL a difference within days. Our bodies are like our automobiles; they must be maintained and have the right things put into them in order for them to operate smoothly and efficiently. Before you know it you will be looking forward to your daily workout time instead of dreading it.

BY MONICA NELSON

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