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From the Desk of Dr. Len

A Quick Workout for Mom

Dr. Len Lopez - Wednesday, October 23, 2013


If you are a busy mom or female trying to get back in shape you might want to give this 5-minute workout a try. It’s a short, high intensity workout you can do in the convenience of your own home. What’s great about this workout is that it targets all the major muscles of the upper body, especially those abused upper back muscles that become knotted from all the carrying and holding activities that go on as a mom. It’s also a great workout for anyone strapped to a desk or computer all day.



This morning I was featured on a local NBC morning television show talking about the benefits of the Work Horse Fitness Trainer and how a portable pullup bar makes it possible for everyone to do ‘inverted’ pull-ups at home.


The benefits of an inverted pullup are that instead of completely pulling your entire bodyweight off of the ground, which only 15% of the population can do. You only pullup about two-thirds of your body weight, it’s more of a rowing movement!


It still works your back, especially your upper back muscles and biceps like a regular pullup. It simply makes that pulling motion possible for all those men and women who can’t do pull-ups and or hate bolting anything to their doorway to do pullups


The 5-minute workout is pretty simple. It’s high intensity, which activates the fast-twitch, anaerobic muscle burst training for women;push pull workout;inverted pullup at home,fibers. This stimulates a greater surge in testosterone and growth hormones, two key hormones needed to help lose weight and add lean muscle.


The key to this workout is to do as many push-ups, modified pull-ups, squats, jumps, etc. as you can in 5 or 10 minutes.


Go from one exercise to the next, with as little rest as possible. It’s ONLY for 5-10 minutes. So you don’t want to rest too long between exercises, but you need to make it stressful enough on your body that it activates those anaerobic muscle fibers..


A good workout to try is…

  • 10 - 20 jumps (you can jump up on a box or simply jump straight up)
  • 10 - 20 pushups
  • 15 - 30 crunches
  • 10 - 20 inverted pullups


You can go through that whole series 3-5 times in 5 to 10 minutes, one right after the other. Remember you don’t want to rest too long between sets (5-20 seconds). If you perform it at the proper intensity, you will be happy the 5 minutes are over.


Good luck with the workout. Don’t forget, it’s what you do with the other 23 hours in the day that will determine the success of your efforts.

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