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PEBBLE7 Posts: 85
9/26/13 1:24 P

Thank you all for your suggestions. I have some great ideas to try. Much appreciated.

JENNILACEY SparkPoints: (80,279)
Fitness Minutes: (85,382)
Posts: 2,489
9/26/13 12:50 P

Second the exact same routine Zorbs suggested. That's basically the routine I use; multiple muscles worked... short and effective.

Deadlifts, standard squats, sumo squats, low lunges = 20 minutes

Bench press, OH press, one-arm rows, bicep curls with barbell = 20 minutes

Planks and crunches = 5 minutes

8 reps & 3 sets

Edited by: JENNILACEY at: 9/26/2013 (12:55)
SPARK_COACH_JEN Posts: 62,408
9/26/13 11:48 A

You might want to check out the Workout Generator, which will give you a strength program specific to your needs:

www.sparkpeople.com/resource/fitness_plan_
generator.asp


Hope that helps,

Coach Jen

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
9/26/13 11:36 A

I'm doing ChaLean Xtreme
this thing's legit ^_^

CUDA440 SparkPoints: (82,295)
Fitness Minutes: (82,811)
Posts: 8,044
9/26/13 11:32 A

Jillian Michaels has a workout DVD called Ripped in 30 - that has 4 workouts each 30 min long. She does circuit and includes the entire body.
I also like her No More Trouble zone dvd - but if you do all circuits it is about 45 min long.

Beckie

ZORBS13 SparkPoints: (159,290)
Fitness Minutes: (150,895)
Posts: 14,711
9/26/13 11:14 A

Squat/deadlift
some kind of row or pullup
standing military press/bench press/pushup
plank

use enough weight to fatigue in 8 reps.
Should take you less than 30 minutes to complete 3 sets.

PEBBLE7 Posts: 85
9/26/13 10:56 A

Does anyone have a good whole body strength training program that can be done in about 30 minutes at home? Either something on Spark People or a DVD or a book. I am in a rut and my routine takes 45 minutes for 2 sets. I am looking for something shorter but still effective. My weakest part is my core which I would like to improve. I swim 48 lengths 3 times a week for cardio. Also, I am in my late 50's with some knee pain. I have lost both bone mass and muscle mass this past year when I went through menopause. I am looking to correct that. Any advice would be appreciated. I am sure there is info on this website but navigating it is a little overwhelming. Thank you.

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