3 minute workout : all over strength - Rethink Central

3 minute workout : all over strength

by | Oct 16, 2012 | 3 minute workout, Pilates, Yoga

“You can even do it while you are waiting for the kettle to boil, without having to change your clothes.”
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Goal for firmer muscles? This work out will take just 3 minutes out of your day.

We’re talking about goal setting this month. The process of determining goals and breaking them down is usually done sitting at the computer. Or, at the very least, at the dining room table with a slice of cake (which we really do encourage).

Once you’ve fixed your goals, and got yourself motivated towards achievement, you may find yourself without even five minutes to perform our quick workouts. Not to worry, we’ve made this one even smaller – you can get through it in 3 minutes.

You can even do it while you are waiting for the kettle to boil, without having to change your clothes. Simply slip your shoes off and find an uncluttered area of your home.

The plank

Begin on your hands and knees, then extend your legs backwards so that you are holding yourself up with flexed toes and the palms of your hands. Make sure your arms are shoulder width apart, with your hands directly under your shoulders to protect your wrists and back, with your head extended away from your shoulders so it’s nice and long. Keep your back straight and extend your arms until you are in a pushup position. This can either be with arms bent at the elbow – so that you’re low to the ground but very straight (this takes more strength and practise), or with your arms straight in a much higher straight position. Hold for 90 seconds.

Or as close to 90 seconds as you can manage – although this sounds easy, it’s really very tricky and is a complete top to toe workout.

To get the most out of the position push through the top of your head and your heels to straighten and strengthen the position as you begin to tire.

The chair

Walk one pace away from an uncluttered wall. Lean until your back finds the wall, then bend your knees until they are at a 90 degree angle while your back slides down the wall. Your body will have formed a chair with the wall. Hold this position for 90 seconds. Or as close to 90 seconds as you can manage.

With either exercise, you may feel your body shaking slightly. This is normal and is part of strengthening your muscles.

Try to incorporate this quick strengthening workout into your daily routine. You will feel the difference in no time.

And, if you do feel 90 seconds is too difficult for you, at least now you have another goal to work towards.

Take Action!

Try one of these right now – go on… it’ll only take a 90 seconds at most. Go on!

Keep a diary of how long you can hold the moves for each day. So you’ll see that you’re building up over time and getting stronger (even if it doesn’t feel like it).

Try our other 5 minute training sessions:

5 minute yoga whilst doing the laundry

5 minute Pilates

Breathe for 5 mins and relax completely

5 minute Pilates in the car

And stay tuned for all the incredible 5 minute workouts we’ve lined up for 2013.

Plus, if you’ve got an extra special Pilates move that can be done in the car, feel free to post it below – we love hearing from our readers.

Tell us what you think

Have you tried any of our five minute routines, or the breathing exercise? We’d love to know how they work for you.

Is there something you would like us to cover? Perhaps pilates in the shower? Or yoga you can do with your children? Just let us know.

If you enjoy our blog, please bookmark us. And do check out our main website. You never know what we might inspire you to do!

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