20 Minute Home Work Out

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats  
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

Body Solid 24 inch Plyo Box -Cardio Training

The Body-Solid Plyo Boxes are a must-have training tool for explosive jump and speed training. Athletes of all levels use these boxes for forward, lateral, and other plyometric jumping drills. Increase not only in your vertical jumping ability, but also drastically increase foot speed, cardiovascular endurance, overall leg strength and health, and "out of the blocks" explosion.

The number of exercises you can perform are endless and only limited by your creativity. Professional, college, high school and even grade school athletes can improve performance and increase speed agility and all around fitness levels with plyometric training. Available in multiple heights; 6?, 12", 18", 24" 30" 36" and 42". Designed to stack for easy storage. Feature heavy-duty 1" square steel construction and a red scratch-proof powder coat finish.

The platforms are reinforced 1/2? plywood covered in nonslip rubber surface. 300 lb. weight capacity. Built to withstand years of abuse by athletes of all sizes. This item is shipped disassembled. Some assembly required.

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Corona Exercise Mat

• Corona Exercise Mat are made from closed-cell foam with an "integrally molded skin" for extra toughness.
• Transverse ribbing pattern is molded into the mat to resist tearing and to give the mat enough flexibility to be "rolled-up" for carrying and storage.
• Available either individually boxed or in case packaging.
• Ideal for individual workouts and yet tough enough for use in fitness centers and therapy clinics.Item Length: 72"Item Width: 23"Item Height: 0.6"Shipping Length: 9"Shipping Width: 9"Shipping Height: 26"Shipping Weight: 6 lbs.Shipping Method: TRUCKLead Time: 5 daysCountry of Origin: SwitzerlandUPC Code: 603865235114

List Price: $257.00
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Wheeled Travel Case for Portable Strech Bar

Wheeled travel case for stretch bar.-Uses for fitness on-the-go.-Stretch bar fits neatly into this custom wheeled travel case. Dimensions: - 37'' H x 8'' W x 6'' D, 5 lbs.

• 6 height adjustments: 33 in. - 55 in.
• Dual locking pop pins with internal safety bolts
• Perpendicular stanchion/leg design for stability
• Length of bar 60 in.
• Perfect for dance, stretching, or exercise
•  List Price:$289.99
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SPX Cardio-TrampTM Rebounder

ST-02068 Features: -Cardio-Tramp.-The Reformer Cardio-Tramp Rebounder SPX fits narrower 22'' carriage-width SPXTM Reformers: SPX, SPX MaxTM and SPX Max PlusTMTM Reformer models..-Soft landing surface allows for plyometric activity for extended periods of time.

Accommodates all exercisers from post-rehab to elite athletes.-Flat double-stitched strapping attaches to a heavy-duty tubular steel frame and easily facilitates cleaning or replacing as needed.-Creates a high-energy and low-impact workout, perfect for anyone searching for a fun, unique exercise program. Dimensions: -Dimensions: 26'' H x 33.4'' W x 2.5'' D.

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25 Ways Get 10 Mins Of Fitness Exercise

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

You can still exercise--you just need to sneak in the equivalent in resourceful ways. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up."

Every Stolen Moment Adds Up

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.

In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.

Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'de-motivational'--you feel depressed and guilty," Taylor says. "If you skip it, you tend to figure, 'What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success."

Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you "don't have time to exercise." (You don't have to do them all in 1 day; select what works for you.)

Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

Ab Exercise Equipment - An Honest Review

Are you in perfect shape for summer yet? Those sunny days are just around the corner and everyone is out shopping for their revealing, sexy bathing suits. How will your new swimwear fit on you? Let's run a quick check. Are those legs toned and those arms fit? Have you been keeping up with your daily crunches and sit-ups?

Uh-oh, that one always gets people, I know it . Those darn abs workouts. Let me tell you the truth. Although they can be a little annoying at times, they're necessary to say the least. I can't overemphasize them. Come on, we all want to display a great set of abs and walk around showing them to everyone. Why else do you think we have so much abs exercise equipment reigning the fitness market at all times? Regardless of your gender, the abs are absolutely critical. Are you testing out some of the new-age abs exercise equipment?

When it comes to abs exercise equipment, I don't have any. I prefer to do all my exercises without machine interference. You know, all those traditional exercises like pull-ups, push-ups, leg-raises, dips, etc. Now, this is not the chosen route for every individual who is striving to stay fit. Many people prefer some of the latest benches, treadmills, stairmasters, and abs exercise equipment on the market. This stuff is great if you can afford it. Why not take advantage of any contemporary aids if available? If you have the money and think it fits you, I say go for it.

Let's take my wife as an example. My wife has one of those big rubber balls you see pretty girls swear by on television ads. While I'm pretty certain that they have a more politically correct name, I don't know what it is. She uses this abs exercise equipment for a wide array of stomach and back workouts. I have to admit that I was rather surprised the first time I saw it. I could certainly see how it would provide you with a strenuous workout and build your muscles. She continues to use it daily for a variety of exercises.

What abs exercise equipment do you prefer? Maybe you get your frequent dose of abs exercise equipment at the local gym or fitness club. They typically have a variety of abs exercise equipment ready at your service. Regardless of what regimes you prefer, you know that your daily dose of abs workouts are compulsory for keeping that bare, tight, flat tummy. If you are in need of advice concerning abs exercise equipment or just simple routines, you can hop online and acquire anything your heart desires. From diet plans, to fitness regimes galore, you will find it all on the World-Wide-Web. They are abundant and free! Get started today and get those abs you've always wanted!