When time is of the essence, all you need is a squat rack and these 8 exercises from Ashley Horner for a killer workout.
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When time is of the essence, all you need is a squat rack and these 8 exercises from Ashley Horner to blitz your whole body and get out of the gym in no time.
The female body needs iron. No, I'm not talking about the mineral. I'm talking about lifting iron in the gym! The moment I started lifting for my own strength, I found beauty, passion, and confidence. When someone tells me I lift like a girl, I take it as a compliment. If you want to be stronger, fitter, and more confident, then you need iron in your life.
Today's workout is ideal if you work out in a busy gym, where you can't afford to waste much time going from one machine to another. You'll need a barbell, the squat rack, and a pumped-up attitude.
Scout the squat rack and set up camp. Prepare yourself physically and mentally to crush this workout. The workout includes eight exercises to target the whole body, with 3 sets of each exercise and 8-10 reps per set. "I don't have enough time" is not an acceptable excuse in my book. With this full-body routine, you'll be in and out of the gym in no time!
Before I start my workout, I make sure I get a really good stretch, especially for my IT band and hip flexors, since these muscles are heavily involved in the movements.
WARM-UP STRETCH ROUTINE
To prepare for this squat-rack session, grab a gym towel or stretch band, if available. This quick routine aims to improve your flexibility and keeps your muscles functioning within a full range of motion.
First, you'll stretch the IT band and glutes. Lie on your back, raise one leg straight into the air, and wrap the band or towel underfoot. This gives you leverage to push your leg against to really pull on those tight muscles. By moving your outstretched leg around and to the side, you will feel a decent stretch on the hamstrings and glutes. To emphasize the IT band more, cross and bend the leg to the opposite side of your body, as if you're trying to place your foot on the floor.
Next, to stretch your hip flexors, lie on your elbows, pull one leg into the body with the knee pointing outward, and keep the other leg completely outstretched. Push your stretched leg back to emphasize that hip flexor. Switch to get the other side.
It's time stretch out your back and upper body. Wrap a towel around a sturdy pole and slowly back up, leaving your arms outstretched and butt back. Keep your back from arching and feel the stretch in your lats and upper back.
Next, stretch your chest. Using a towel or band around a sturdy pole, hold onto the band with one arm and twist your body to one side in a lunge position. Switch to the other arm to even out the arms and pectorals.
As a final stretch before the heavy work begins, I like to place one arm behind my head and stretch out the triceps. Don't forget to hit both arms!
GET IN THE RACK
Once you're warmed up and ready, it's time to get to work! Again, aim for 3 sets per exercise within the 8-10 rep range for each. Keep rest between 45-90 seconds. The idea is to keep things moving at a pace that's right for your individual fitness level. If you need to take breaks, take them, but keep them short.
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It is very important to stay motivated when you are trying to lose weight. Establish some goals that you can feel positive and happy about. An essential component in staying motivated is to make exercising fun. Learn to make exercise rewarding and something you to which you look forward. Integrate the ideas in this article into your plan and you'll be losing weight in no time.
Turn your love of heavy rock and head banging into a workout. When you are lacking in motivation you may want to turn on your favorite music and play it loudly. Dancing with the beat is a great way to get moving and stay in shape. Follow the rhythm and cut loose. When you have fun, you will exercise better. If you aren't busy tracking how much longer you have left in the workout, you may even spend more time exercising than you originally intended.
When planning an exercise routine, ask a few of your friends if they want to join you. Having people around you helps make your work out move more quickly. The engaging conversation will help you to keep your mind off any pain you may be feeling. You can also use this time to socialize. You can have a lot of fun when you exercise with friends.
Use a video game that is made for exercising. Choosing this option can be a great way to take your mind off the fatigue you might feel while you are working out. Staying focused on the video game might help keep your mind off the rigorous workout you're putting your body through, and if nothing else, it's just a nice way to spice up your routine. The feelings of fatigue will not be so evident, and you will feel like continuing your workout.
A great way to motivate yourself in exercising is to buy some workout clothes that you look and feel good wearing. Wearing unfashionable, poorly fitted exercise clothing will surely discourage you from exercising regularly. Exercise clothes that fit and are flattering can help you look forward to exercising.
You will get bored with an exercise routine if you do it every day, which may cause you to stop. Boredom can do irreparable damage to our motivation. Altering your workout routines so there is plenty of variety will assist you in staying interested and focused. This is critical to your success, because once you have lost interest it is much more difficult to get going again.
Give yourself a present when you reach one of your goals. This is one of the best ways to keep your enthusiasm about your fitness plan high. You can reward yourself with just about anything, but try to keep it simple. Go shopping for some new workout apparel, or indulge in your favorite snack, regardless of how many calories it contains. Be sure the rewards you plan for yourself are readily available so that they will not cause you to detour too far from your plan.
Do not think of exercising as nothing but a chore. If you learn some fun and exciting ways to change it up, exercise can actually turn out to be something you can actually look forward to doing. Use the following advice as a guideline.
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