{"id":90,"date":"2012-03-08T19:57:00","date_gmt":"2012-03-08T19:57:00","guid":{"rendered":"http:\/\/thebellyfitclub.com\/wordpress\/?p=90"},"modified":"2012-03-08T19:57:00","modified_gmt":"2012-03-08T19:57:00","slug":"get-a-whole-body-workout-in-less-time","status":"publish","type":"post","link":"https:\/\/thebellyfitclub.com\/wordpress\/get-a-whole-body-workout-in-less-time\/","title":{"rendered":"Get a Whole Body Workout in Less Time!"},"content":{"rendered":"
We know you are busy, this workout give’s you the keys to amazing results in a timely matter. This is a 20-minute Pylometric whole body sculpting routine that is great to blast fat and increase lean muscle. <\/div>\n
<\/div>\n
0:00-1:00-Warm up with Walking Lunges for 1-minute<\/div>\n
\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Stand with a dumbbell in each hand.\u00a0 <\/span>Step the right leg forward and lower down into a lunge.\u00a0 <\/span>Keep your tummy pulled in, shoulders down and back, and keep your back straight.\u00a0 <\/span>As you bring your body back up, step your left leg forward to meet your right leg.\u00a0 Keep repeating<\/span>, alternating legs.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
<\/div>\n
1:00-2:00-Push Ups (at your level) for 1-minute<\/div>\n
\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
In a push up position, on your toes, lower down as far as you can.\u00a0 <\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
<\/div>\n
\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Return back to the starting position and repeat. You may also do this on a wall or chair.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
<\/div>\n
2:00-3:00-Jump Squats for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Stand and place your feet shoulder width apart.\u00a0 <\/span>As if you are to sit in a chair lower down until your hips are even with your knees.\u00a0 <\/span>Keep your knees behind your toes, chest and head up, and your shoulders down and back.\u00a0 <\/span><\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Now, push up to jump and bring both feet off the floor landing back in the squat position.\u00a0 <\/span>Repeat as fast as you can for 1-minute.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
3:00-4:00-Wall Squats for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Sit in a squat position with your back against the wall.\u00a0 <\/span>Legs are at a 90 degree angle and hold. Extend your arms straight out parallel with the floor.\u00a0 <\/span>Chest up, shoulders down and back, and look straight ahead.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
4:00-5:00-Triceps Dips for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Sit on a chair or ball.\u00a0 <\/span>Place your feet hip width apart.\u00a0 <\/span>Place both hands on the edge of the chair or ball fingers pointing forward.\u00a0 <\/span>Lift your body off the chair using your arms to hold you up.\u00a0 <\/span>Keep your back parallel with the ball or chair as you bend your elbows and lower your body down toward the floor as far as is comfortable for you.\u00a0 <\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Using your triceps, push your body back up and repeat again.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
5:00-6:00-Scissors for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
In a lunge position, lower down until front thigh is parallel with the floor. <\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Jump to switch legs. <\/span>Repeat.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
6:00-7:00-2-way Lunge for 1-minute<\/div>\n
\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Stand with a DB in each hand.\u00a0 <\/span>Lunge the right leg forward,<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
<\/div>\n
\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
\u00a0return and lunge the right leg backward. <\/span>Do for suggested amount. <\/span>Repeat on other leg.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
<\/div>\n
<\/div>\n

<\/p>\n

7:00-8:00-Plank for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
In a pushup position, place your elbows on the floor directly under your shoulders on your knees or toes.\u00a0 Keep your body in a straight line.\u00a0 <\/span>Hold for recommended time.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
<\/div>\n
8:00-9:00- Frog Hop for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Stand with legs wider then shoulder width and your feet turned out slightly.\u00a0 <\/span>Dip down into a squat….<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
…and hop forward.\u00a0 Do this\u00a04xs moving forward and then backwards 4xs. <\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
9:00-10:00-Squats for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Stand and place your feet shoulder width apart.\u00a0 <\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
As if you are to sit in a chair, lower down until your hips are\u00a0parallel with your knees. <\/span>Keep your knees behind your toes, chest and head up, your tummy pulled in, and your shoulders down and back. <\/span>Return back to the starting position.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
10:00-11:00-Walking Lunges for 1-minute (Shown Above)<\/div>\n
11:00-12:00-Push Ups (at your level) for 1-minute (Shown Above)<\/div>\n
12:00-13:00-Jump Squats for 1-minute (Shown Above)<\/div>\n
13:00-14:00-Wall Squats for 1-minute (Shown Above)<\/div>\n
14:00-15:00-Triceps Dips for 1-minute\u00a0 (Shown Above)<\/div>\n
15:00-16:00-Scissors for 1-minute\u00a0 (Shown Above)<\/div>\n
16:00-17:00-2-way Lunge for 1-minute\u00a0 (Shown Above)<\/div>\n
17:00-18:00-Push up to Side Plank for 1-minute<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
In the up phase of a push up on your knees or your toes, slowly lower down until your chest is 1-2 inches above the floor.\u00a0 <\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
As you push back up, bring your right arm up toward the ceiling and turn your body as if you are doing a side plank. <\/span>Return in the down phase of a push up and push up and repeat on the other side. <\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n
18:00-19:00- Frog Hop for 1-minute (Shown Above)<\/div>\n
19:00-20:00-Side plank for 30-seconds on each side<\/div>\n
You may add this to your daily cardio routine to burn extra calories that will shrink your belly in no time.\u00a0 For a detailed discription for each exercise go to\u00a0The Belly Fit Club @ \u00a0www.thebellyfitclub.com<\/a>.<\/div>\n
<\/div>\n
<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

We know you are busy, this workout give’s you the keys to amazing results in a timely matter. This is a 20-minute Pylometric whole body sculpting routine that […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[21],"tags":[],"_links":{"self":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/90"}],"collection":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/comments?post=90"}],"version-history":[{"count":0,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/90\/revisions"}],"wp:attachment":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media?parent=90"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/categories?post=90"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/tags?post=90"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}