Fitness in a Flash - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

On the Breakfast Show

Fitness in a Flash

The following is printed information from Personal Trainer Shawn Taylor at Fitness Plus gym in Cape Girardeau.  Shawn demonstrated some of these moves "live" on Tuesday's Breakfast Show.  You can click on the video link and watch it again.  Here's Shawn's advice for finding time to work out in a hurry.  He calls it "Fitness in a Flash."

Running short on time?   This could be the best problem you could have.  If 30 minutes are all you have to get in that heart pounding, calorie burning session, GREAT!!!   The key here is perfect time management. 

Pros of the 30 minute body blast

  • You're more focused: Get in.  Get changed and get going!
  • You're more intense:  You push harder for a shorter period of time. 
  • You‘re more decisive:   select (2) 15 minute exercises or (1) 30 minute cardio machine and Voi La today's session is complete.   

You realize you only have a short time to devote to your session so you keep you conversations short, you change quickly and you don't dawdle around.  For some, this is the best way to go because they get in and get it done quickly and get back to their day.  The feeling is very rewarding because you got in a great workout and now enjoying that that endorphins release. 

For those of you who are a bit more experienced in the gym and would like a little more structure, perhaps the following would suit you better.

The prince of the 30 minute workout is the Superset, two exercises back to back without a break.

Take a few minutes to stretch out your hamstrings, quads, calves and back.  Then get started.  Now the key here is to make smooth transitions from one exercise to the next.

6 great exercises to be used for the Fitness in a Flash routine:

Exercises

3 sets each & items needed

#of repetitions

Power springs/ standing oblique twists

6-8 lbs. medicine ball

15

Power Cleans/lat flyes

5-10 lbs. dumbbells

15

Step overs /Sumo Squats

 Step deck w/2-3 risers

15

Alternating Lunges /standing military press

5-10 lbs. dumbbells

15

Upright rows/ bent over rows

5-10lbs. dumbbells

15

Standing oblique bends/crunches

10-15 lbs. dumbbells

15-25

Be sure and stretch out at the end of the routine and get in a great meal,  and that's Fitness in a Flash!  You have the plan and the tools, now let's make it happen! 

The Heartland's Fitness Guy, Shawn Taylor

shawn@prowlerfitness.com

 

  • SPONSORED BY SOUTHEAST HEALTHHealthMore>>

  • Synthetic pot seen as a public health danger

    Synthetic pot seen as a public health danger

    Friday, August 17 2018 12:35 PM EDT2018-08-17 16:35:48 GMT
    Monday, August 20 2018 12:03 AM EDT2018-08-20 04:03:48 GMT
    (Brian A. Pounds/Hearst Connecticut Media via AP). FILE - In this Thursday, Aug. 16, 2018 file photo, paramedics and EMT members respond to one of three simultaneous drug overdose victims on the New Haven Green, a city park in New Haven, Conn. Police s...(Brian A. Pounds/Hearst Connecticut Media via AP). FILE - In this Thursday, Aug. 16, 2018 file photo, paramedics and EMT members respond to one of three simultaneous drug overdose victims on the New Haven Green, a city park in New Haven, Conn. Police s...
    What is synthetic marijuana and why is it so dangerous?.
    What is synthetic marijuana and why is it so dangerous?.
  • US approves new generic competitor to EpiPen

    US approves new generic competitor to EpiPen

    Thursday, August 16 2018 3:47 PM EDT2018-08-16 19:47:00 GMT
    Monday, August 20 2018 12:03 AM EDT2018-08-20 04:03:43 GMT
    The new generic version will be sold by Teva Pharmaceuticals. (Source: AP Photo/Rich Pedroncelli, File)The new generic version will be sold by Teva Pharmaceuticals. (Source: AP Photo/Rich Pedroncelli, File)

    US officials approves new generic competitor for emergency allergy medication EpiPen.

    US officials approves new generic competitor for emergency allergy medication EpiPen.

  • Study: Smokers better off quitting, even with weight gain

    Study: Smokers better off quitting, even with weight gain

    Wednesday, August 15 2018 5:08 PM EDT2018-08-15 21:08:28 GMT
    Monday, August 20 2018 12:03 AM EDT2018-08-20 04:03:33 GMT
    (AP Photo/Rich Pedroncelli, File). FILE - In this June 22, 2012 file photo, a smoker extinguishes a cigarette in an ash tray in Sacramento, Calif. If you quit smoking and gain weight, it may seem like you’re trading one set of health problems for anoth...(AP Photo/Rich Pedroncelli, File). FILE - In this June 22, 2012 file photo, a smoker extinguishes a cigarette in an ash tray in Sacramento, Calif. If you quit smoking and gain weight, it may seem like you’re trading one set of health problems for anoth...
    US study finds you're better off in the long run if you quit smoking, even if you gain weight.
    US study finds you're better off in the long run if you quit smoking, even if you gain weight.
Powered by Frankly