Josh Holloway knows what it's like to have a busy life.
But he also really cares about his fitness.
So he combines cardio and weight training into one fat-blasting, muscle toning routine to save on time but still give results… all without a gym!
Muscles worked quads, glutes, hamstrings, calves, abs
1 Why? Because squats work all the muscles in your legs better than any other exercise. Stand and raise your arms so your body forms a Y. “By increasing the distance between your limbs, you’ll make body weight exercises like this harder,” says sports scientist Brad Morris. If in public resist the urge to add the M, C and A.
2 Pull your shoulder blades together. Bend your knees and hips to squat as deeply as you can by pushing your hips back and bending your knees. Then push back up. Feeling strong? Hold a weight in each hand.
Muscles worked glutes, hamstrings, quads, calves
1 Whether you’re in a hotel room or on a tropical beach, you should be working up a sweat by now. Stand with your feet hip-width apart. Take a huge step back with your right leg. “Tense your abs to hold your balance,” says Morris.
2 Bend your left knee to at least 90 degrees so your right knee is nearly touching the floor. Push back to the start position. If that’s too easy, hold a dumb-bell in each hand. Just remember to do this on both legs or your unbalanced pins might have you going around in circles – a bit like the Lost plot.
Muscles worked abs, shoulders, chest, triceps, traps abs
1 Need a bigger chest quick? Here’s how to do it with military precision. Lie face down on the ground. Support your body with the balls of your feet, with hands shoulder-width apart. Keep your arms straight but not locked.
2 Bend your elbows, keeping them tucked to your sides, and lower yourself to the floor. When your chest touches the floor straighten your elbows to push back up the start. They also rope in your neck muscle (traps), so are ideal for preventing neck and back pain, according to research in The American Journal of Sports Medicine.
Muscles worked lats, biceps, abs, forearms
1 To get your back to grow, you need to row. Get into a press-up position but put each hand on a dumbbell or thick pieces of wood or rock. Keep your body straight and don’t let your hips sag. “Simply holding this position will force your abs to flex as hard as they would during conventional abs exercises,” says Morris. Think about that if you feel like substituting this move for sit-ups.
2 Bend your elbow to pull the weight or heavy object to the outside of your chest. Hold it there for a second, then slowly lower it to the start position. “This move will widen your V-shape while sharpening its point by giving you a hard set of abs,” says Morris.
Muscles worked shoulders, upper chest, abs, triceps
1 The press-up is a versatile exercise. You can modify your body position so that it widens your V-shape, which in turn will slim down the appearance of your waist. Get into a press-up position with your hands below your shoulders. Walk your feet forward until they’re 2-3 feet behind your hands and your hips stick up in the air.
2 Keep your legs straight as you bend your elbows. Pause at the bottom of the press-up and then push back to the start. The wider your hands are the more of your chest you’ll work, so keep them shoulder-width apart, and if you go closer you’ll work your triceps more. If you want to give any of these muscles a quick boost then simply adjust the width of your hands accordingly.
Prone bridge with raised arm and leg
Muscle worked abs
Duration 60 seconds
1 Lie face down on the floor with your legs straight and together. Set your hands beneath your chest so your body weight rests on your forearms. “This braces your spine in perfect alignment, preventing damage.”
2 Raise your body onto your elbows and knees so your body forms a straight line from ankle to shoulder. Raise your left arm in front and hold it; then lift your right leg behind. Hold for 30 seconds then switch sides. This move recruits more muscle in your abs and back than other full-body abs moves, according the Journal of Strength and Conditioning Research. By the end your abs will be anything but lost.
Seems simple but when done one exercise after the other, it's pretty darn intense!
So try out the Josh Holloway workout so you can workout anywhere! Even if you're Lost! LOLz!
[Image via Pacific Coast News.]