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PEBBLE7
PEBBLE7's Photo Posts: 73
9/26/13 1:24 P

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



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JENNILACEY
JENNILACEY's Photo SparkPoints: (71,939)
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9/26/13 12:50 P

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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)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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SPARK_COACH_JEN
SPARK_COACH_JEN's Photo Posts: 54,974
9/26/13 11:48 A

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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

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


ALORTA
ALORTA's Photo SparkPoints: (7,310)
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Posts: 310
9/26/13 11:36 A

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



 current weight: 172.0 
 
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CUDA440
CUDA440's Photo SparkPoints: (62,485)
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9/26/13 11:32 A

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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

SW July 2005 - 177
Thanksgiving 2005 - found out pregnant 159
July 2006 - 9 months pregnant - 197
3/19/09 - 177. AGAIN!!!
11/23/09 - 170.6



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ZORBS13
ZORBS13's Photo SparkPoints: (93,644)
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9/26/13 11:14 A

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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.

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


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PEBBLE7
PEBBLE7's Photo Posts: 73
9/26/13 10:56 A

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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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