Time
Time
I have none o f it
I need to have a workout I can do in 20 min.
"What you need is a trainer. A trainer will push you, hold you accountable and get your form corrected."
A trainer will also cost money and then MOST (because they are skeesie used car sales men) will try to make you dependent on them.
A trainer is not needed IF YOU ARE RESPONSIBLE AND WORK OUT
So let's go with you are a person who is responsible... one who holds themselves accountable, one who doesn't have trainer money but wants a quick 20 min workout!
I got you!!
Here is something VERY SIMPLE but you will need a gym :)
Pullups: 50 reps total
Seated Cable Rows: 10 reps followed by Close-Grip Pulldowns: 3 sets of 10 reps—alternate rows and pulldown
Hyperextensions: 1 set to failure
so a pull up.... geesh the hardest most intimidating thing ever! If you are i a gym, ask the guy on the floor to show you the dip assist. He (or she) will be able to show you how to use this MOST AWESOME THING EVER to get your pull-ups done!!!
In my dream gym I would have a smith machine and a dip assist....
anyway
If that is not an option- in your home gym buy a pull up bar. Stand on a chair so that you can start in the UP position, push the chair out of the way and descend as slow as possible.
next is the seated cable row.. ALL GYMS HAVE THIS
if you are at home you will need an anchor point and a resistant tube.. a row is a row.. you are seated (sitting) and you pull the handle to your stomach/chest.
I get asked what about the grip: how high do I pull: where are my elbows... there are many many ways to do this exercise. You can spend HOURS watching video on the variations.... BUT LETS KEEP IT SIMPLE: Pull the handle with a grip that is comfortable to the area where the abs meet the ribs with the shoulders in a neutral position :)
Stop over thinking this... it is suppose to be F U N
next
close grip pull down
think
close grip... so my hands are really close together gripping the bar
pull down.... I am pulling something down
There is a machine at the gym, but if you have no gym, use your resistant tubing and secure at a high point. At home you can do this exercise seated or standing. You just need the resistance above you :)
I found this on a google search and looks like a cool porduct, here is their link https://www.sisseluk.com/
Hyperextension.... not really self explanatory.... in the gym they have an apparatus you can use, ask your guy.
at home, this becomes tricky.... you can use a ball
totally "white trash/red neck ingenuity" bend over the arm of your couch ) belly on the arm head looking at the fabric, secure your feet (IDK how to advise that) and pull your self up, with a straight back until you are looking at the wall..................but don't be this guy... he is pretty creative... he has fashioned some kind of rope to tie his self down to the table but unless you have a dominatrix near by, or maybe are a super duper knot tie-er, I am not sure this is really doable... So maybe no to this one.
That's it. simple and effective:)
Have a super day and get sweaty!!
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