In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.
The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.
In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise in using a stationary bike. In this episode, I’m giving you a fourth option for carrying out your brief, but effective, intensity work outs.
Besides using a stationary bike (Part 2), a squat thruster (Part 4), or the X-iser (Part 5), you may want to do a Turkish get up.
Basically, this is a familiar move. It includes the act lying down flat on your back and then getting up off the ground (hey that’s familiar). One way to get up is to come up to one side and onto your elbow. Then pull yourself into a half kneeling or lunge position. Then stand up. To complete the move, simply reverse your actions and end up lying flat on your back.
To add a new and helpful dimension to the Turkish get up, hold a dumbbell in your hand. Only this time, you must point the weight directly to the sky at all times. A tip to make this easier is to keep your eyes on the weight as you go through the entire movement sequence.
As with all the exercise choices I’ve given you, I recommend that you use the sequence of work and rest that I outlined in Part 2.
Be sure to check back for Part 7 of this series, as I’ll give you some ideas of how to track your success.
And be sure to check out our clinic website at Alpine by clicking here.