Stop when your elbows are just below the bench. Slowly lower the bar (or weights) to your chest by allowing your elbows to bend out to the side. Press your feet into the ground and your hips into the bench while lifting the bar off the rack. Lie face up on a box or flat bench, and grip a barbell (or free weights), making sure your hands are slightly wider than shoulder-width apart. Press back up through your heels.Įquipment needed: Barbell or hand weights, bench | Body parts worked: Pectorals (chest), triceps, anterior deltoids (front of shoulders), latissimus dorsi (lats) Keeping your chest up and eyes ahead, lower your butt toward the floor, bending your knees until they reach 90 degrees. Stand with your feet slightly wider than hip-distance apart. “By itself, this is a great single workout for the week,” says Dobrosielski.ĥ to10 minutes on a stationary bike or treadmill (easy effort)ĭo one set of 8 to 12 reps of each of the following exercises.Įquipment needed: None | Body parts worked: Hamstrings, quadriceps, glutes Done with minimal rest between sessions, it also incorporates aerobic elements that increase heart rate and offer cardiovascular benefits. In just three sequences of resistance-based exercises, you’ll work all of the major muscle groups. Not sure where to start? Try this full-body workout from Cris Dobrosielski, a spokesman for the American Council on Exercise and the owner of Monumental Results in San Diego. “Weekend warriors should keep up the good work,” he adds. The message to those who can only make it to the gym once or twice a week: “Don’t feel guilty,” says lead study author Gary O’Donovan, a researcher at Loughborough University in England. Another study in JAMA Internal Medicine found that those who exercised just once or twice a week were 30 percent less likely to die of any cause-and 40 percent less likely to die of heart disease-than those who were completely sedentary. Weekend warriors take note: New research shows that even a single weekly workout has serious benefits for your heart and brain-and can significantly reduce your mortality risk, too.Ī study published in Brain Plasticity found that just one aerobic exercise session had profound effects on mood, executive function, and brain chemistry.
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