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SPARK_COACH_JEN Posts: 65,562
9/23/13 2:04 P


The first thing I'd say is that two sets of 5 different exercises should take you more than 5 minutes. So you might need to slow down the repetitions or increase the weight to make the exercise more challenging. I'd also recommend doing compound exercises (like rows, pushups, etc.) that work multiple muscle groups at one time instead of isolation exercises (like bicep curls). You might try checking out some of the workout videos on SparkPeople if you're looking for program ideas.

We also have some good stretching routines on the site that I'd encourage you to check out. You can probably get a good stretch in 5-10 minutes, so that doesn't have to take up a whole chunk of your 15-minute workout.

Coach Jen

Edited by: SPARK_COACH_JEN at: 9/23/2013 (14:04)
BITHOO SparkPoints: (12,355)
Fitness Minutes: (3,359)
Posts: 423
9/23/13 11:21 A

Thanks, Jen. Now, a dumbish question.

If I, for example, do two sets of 12 lifts for 5 different upper arm exercises (bicep curls, triceps, wing lifts, overhead lifts, behind the back lifts), it takes me about 5 or six minutes. What do I add to this to bring the time up to 15?

Same thing with flexibility: 30 seconds each for calves, thighs, arms, back, sides... what would bring that time up to something more like 10 minutes versus five?

SPARK_COACH_JEN Posts: 65,562
9/23/13 10:49 A

There are lots of different ways you could structure it depending on your needs and time available. In general, I'd aim for about 30 minutes of cardio exercise, 4 days a week and strength training twice a week for 15-30 minutes. So you could do 2, 15-minute sessions of cardio on your cardio days, and 1-2 15-minute sessions of strength training on your strength days. As long as the workouts are challenging and you mix things up regularly, you're on the right track.

Hope that helps,

Coach Jen

BITHOO SparkPoints: (12,355)
Fitness Minutes: (3,359)
Posts: 423
9/23/13 8:50 A

what would be the best way to build a solid, incrementally tougher exercise program at home with weights, treadmill, etc. if I want to exercise for about 15 minutes at a time 3X per day (and don't want to create a real "gym?"


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