More times then not our busy schedules get the best of us, and one of the first things we do to make time is cut or skip our workout. The good news is that most workout programs incorporate an express workout plan that lets you maximize your workout in a short amount of time if you cannot fit a regular work out into your daily schedule. The benefits of doing an express workout is that you involve strength training and cardiovasscular activity like jumping, skipping or running in between sets to elevate your heart rate and burn as much fat as you would during a regular workout.
One of the five programs for the Total Flex Gym is the Total Flex Express workout, a total body workout if you have limited time or have been inactive or are unfit.
Below are examples of exercises you can do with the Total Flex Gym in the Express Workout Program. Follow our circuit training note below to increase your heart rate and burn more fat.
Circuit Training Note:
To incorporate the circuit training mode. Perform 1 set of each exercise in the selected program one after the other at a steady pace, taking as little rest as possible between exercises. Engage enough resistance to enable you to perform about 15 reps per exercise.
- During each subsequent exercise session, try to increase the number of reps per exercise over and above the number done during the previous season. Once you can perform more then 25 reps of a specific exercise, increase the resistance for that exercise to a level that will enable you to perform at least 15 reps.
- While exercising monitor your heart rate. If your heart rate becomes elevated and approaches or exceeds the maxmimum level ( 90%) of your target heart rate zone, rest until your heart rate returns to within your target heart zone before continuing to exercise.
Bicep Curls ( Biceps)
A. Sit and hold handles with palms facing up and arms slightly bent.
B. Curl arms and bring handles to chest level keeping elbows in at sides and in same position and return.
Reverse Fly ( Upper Back and Shoulders)
A. Sit and hold handles, palms facing inward with arms slighty bent
B. Pull outwards to shoulder height and return
Squats ( Quadriceps, Hamstrings and Buttocks )
A. Stand on foot plate with knees slightly bent and hold handles at waist level with arms slightly bent.
B. Bend knees, keeping back straight and return.