The 60-Second Workouts

The 60-Second Workouts are broken down into four categories: Upper Body, Lower Body, Abdominals and Stretches. Each exercise should take no more than 60 seconds. I'm not particularly concerned about you trying to work out your various body parts equally. Divide them however you want, but do try to get in some stretches and abdominal work each day.

Here's a secret about performing your 60-Second Workouts. You can build plenty of muscle using little or no weight if you have the right form. The amount of weight you're moving is never the measure of your success. It's form, and the secret to ensuring good form is posture. In life, you don't have to walk around as if you're a marine standing at attention, but you do in the 60-Second Workouts. Correct posture in almost every one of these exercises means your back stays straight, your shoulders stay back, your chest sticks out and your legs remain straight but not locked in position. If you find your shoulders slumping, your back rounding off, your hips thrusting forward or your back jerking, you are not working the muscle as well as you could.

As you begin, the pace of your reps is also very important. (Each time you do a single movement, such as going up on your toes and down, it's called a "rep" for repetition.) Slow your reps down and try for rhythmic consistency. The key word to remember is control. You must control your body. If you are losing control of the movement, you are doing it too fast. That's why after the first several reps of an exercise you should feel the muscle working. If you don't, you are doing your reps too quickly.

Although I want you to start off slow and not overwork yourself, start thinking of ways to use 60-Second Workouts during idle moments in your day. You can do Modified Push-ups, for example, against the kitchen counter if you happen to be waiting for something to cook on the stove, and you can do your extra Toe Raises while talking on the telephone. That is the point of 60-Second Workouts. You can do them almost anywhere at any time of the day.

Important Note: Always consult your physician before beginning any workout routine or exercise program.

Front Shoulder Raise

Instructions:

1. STAND with your knees and hips slightly bent to create a slight forward tilt with the upper body.
2. KEEP your back straight and shoulders back.
3. START with your arms in front of the body, elbows slightly bent and thumbs facing forward.
4. RAISE your arms to about shoulder height, keeping the elbows slightly bent and the dumbbells parallel to the body.
5. LOWER the arms slowly and repeat.

Tips:

1. KEEP the knees slightly bent and back straight.
2. AVOID twisting or rotating the arms.
3. KEEP the elbows slightly bent and maintain a loose grip on the dumbbells.

Side Shoulder Raise

Instructions:

1. STAND with your knees and hips slightly bent to create a slight forward tilt with the upperbody.
2. KEEP your back straight and shoulders back.
3. START with your arms out to the side of the body, elbows slightly bent and thumbs facing forward.
4. RAISE your arms out to just below shoulder height, keeping the elbows slightly bent and the dumbbells level.
5. LOWER them slowly and repeat.

Tips:

1. KEEP the knees slightly bent and back straight.
2. AVOID twisting or rotating the arms.
3. KEEP the elbows slightly bent and maintain a loose grip on the dumbbells.

Bicep Curl

Instructions:

1. STAND with your knees and hips slightly bent to create a slight forward tilt with the upperbody.
2. KEEP your back straight and shoulders back.
3. START with your arms straight down at your sides with your elbows slightly bent.
4. RAISE your lower arms and dumbbells up as far as possible without moving your shoulders or upper arms.
5. HOLD, squeeze the biceps, slowly lower them back down and repeat.

Tips:

1. KEEP the knees slightly bent and back straight.
2. AVOID locking the elbows at the bottom.
3. KEEP the elbows in place and maintain a loose grip on the dumbbells.

Modified Push-ups

Instructions:

1. LEAN against a desk, table or any solid object that will not slide or move under your weight.
2. PLACE your hands outside your shoulders by approximately 8 to 12 inches. (The distance is determined by the length of your upper arm or the distance from your elbow to shoulder.)
3. START with your arms and back straight and your ankles only slightly bent.
4. KEEPING your back straight and your legs stiff, lower your body until your elbows are bent about 90 degrees.
5. HOLD, then slowly push your body back up to the starting position and repeat.

Tips:

1. KEEP the back straight and avoid allowing the spine to sway or round at any time.
2. AVOID excessive bending of the ankles and wrists.
3. GO slow and try to keep from bending the elbows more than 90 degrees at the bottom or locking them out at the top.

Standard Push-ups

Instructions:

1. LIE on your stomach with your weight supported by your flexed wrists and toes. Place your hands outside your shoulders by approximately 8 to 12 inches. (The distance is determined by the length of your upper arm of the distance from your elbow to shoulders.)
2. STRAIGHTEN your legs and arms. Keep your hands slightly above the shoulder as well as outside of them.
3. START with your arms and back straight and your ankles only slightly bent.
4. KEEPING your back straight and your legs stiff, lower your body until your elbows are bent about 90 degrees.
5. HOLD, then slowly push your body back up to the starting position and repeat.

Tips:

1. KEEP the knees slightly bent and back straight.
2. AVOID locking the elbows at the bottom.
3. GO slow and try to keep from bending the elbows more than 90 degrees at the bottom or locking them out at the top.

Bent Knee Push-ups

Instructions:

1. LIE on your stomach with your knees bent and your weight supported by your flexed wrists. Place your hands outside your shoulders by approximately 8 to 12 inches. (The distance is determined by the length of your upper arm or the distance from your elbow to shoulder.)
2. KEEPING your knees bent, cross one foot over the other and straighten your body so your hands are now slightly above the shoulder as well as outside of them.
3. START with your arms and back straight.
4. KEEPING your back straight and your knees bent, lower your body until your elbows are bent about 90 degrees.
5. HOLD, then slowly push your body up to the starting position and repeat.

Tips:

1. KEEP the back straight and avoid allowing the spine to sway or round at any time.
2. AVOID allowing the knees to slide on the floor.
3. GO slow and try to keep from bending the elbows more than 90 degrees at the bottom or locking them out at the top.

One-Arm Dumbbell Row

Instructions:

1. SPREAD your feet well outside the shoulders and place one hand on a chair, desk, table or any solid object that will not slide under your weight.
2. BEND your knees and straighten your back.
3. START with the other arm straight down from the shoulder with the elbow pointed back and slightly bent.
4. KEEPING your back straight and your knees bent, pull your arm and the dumbbell up until your elbow is bent about 90 degrees.
5. HOLD, squeeze the back muscles, then slowly lower the arm and dumbbell back to the starting position, and repeat.

Tips:

1. KEEP the back and neck straight and avoid allowing the spine to sway or round at any time.
2. KEEP the elbow pointed back and close to the side throughout the exercise.
3. GO slow and try to keep from bending the elbow more than 90 degrees at the top or locking it out at the top.

Lying Triceps Extension

Instructions:

1. LIE comfortably on your back with the knees bent.
2. START with the arms straight up from the shoulders with the elbows and dumbbells parallel to the body.
3. KEEPING the elbow directly over the shoulder, slowly lower the upper arm and dumbbell until the elbow is bent approximately 90 degrees.
4. HOLD, then slowly pull your arms and the dumbbells back up to their starting position and repeat.

Tips:

1. KEEP the back and neck straight and avoid allowing the spine to sway or round at any time.
2. KEEP the elbow pointed back and close to the side throughout the exercise.
3. GO slow and try to keep from bending the elbow more than 90 degrees at the top or locking it out at the top.

Leg Raise

Instructions:

1. LIE comfortably on your back with one leg straight up.
2. CAREFULLY pull the leg toward your head to stretch the hamstring.
3. TIGHTEN your abdominal muscles, flatten the back and slowly begin lowering the leg.
4. LOWER the leg only as far as you can while keeping the back flat.
5. HOLD, then slowly pull the leg back up and stretch the hamstring.

Tips:

1. TRY to keep tension on the abdominal muscles and back flat through out the exercise. (Remember that this is an abdominal exercise as well as a hamstring stretch.)
2. DO not begin with the leg on the floor and do not lower any further than you are able to keep the back flat.
3. LIFT, stretch slowly and try to breathe out as you lift the leg.

Reverse Lunge

Instructions:

1. STAND with your knees and hips slightly bent.
2. START with your weight primarily shifted to one leg and centered over the ankle.
3. KEEPING the back straight, step back with the other leg and plant the toe firmly against the ground with the knee only slightly bent.
4. HOLD, balance and then return to your starting position. Keep your back straight and your weight over the ankle of the lead leg. Repeat.

Tips:

1. KEEP the back straight throughout the exercise.
2. AVOID having the knee of the lead leg push over the toe or excessively bending the back knee.
3. KEEP the weight over the ankle of the lead leg and focus on keeping tension in the gluteal muscle of the lead leg.

Heel Presses

Instructions:

1. POSITION yourself comfortably on the floor on all fours with the back and neck straight.
2. START with one leg slightly off the floor and the knee bent approximately 90 degrees.
3. SLOWLY lift the leg while keeping the back and neck straight.
4. FOCUS on squeezing the gluteal muscle on the same leg you are lifting.
5. HOLD, then slowly lower the leg back to the starting position. Repeat.

Tips:

1. KEEP the back straight throughout the exercise.
2. AVOID having the knee of the lead leg push over the toe or excessively bending the back knee.
3. KEEP the weight over the ankle of the lead leg and focus on keeping tension in the gluteal muscle of the lead leg.

Standing Heel Raise

Instructions:

1. STAND with your feet under your hips with knees very slightly bent and toes pointed straight ahead.
2. LEAN forward slightly and balance against the wall, table, desk or any stable object.
3. BEGIN with your heels slightly off the ground.
4. RAISE your body as far as possible and hold.
5. LOWER your body slowly and repeat.

Tips:

1. AVOID straightening or further bending the knees once set.
2. GO slow and avoid bouncing.
3. TRY to keep the ankles from rolling out or in during this exercise.

Standing Single-Heel Raise

Instructions:

1. STAND on one leg with the foot aligned directly under your body with the knee bent slightly and the toe pointed straight ahead. Bend the other leg and cross your ankles.
2. LEAN forward a little and balance against the wall, table, desk or any stable object.
3. BEGIN with heel of your supporting leg slightly off the ground.
4. RAISE your body as far as possible and hold.
5. LOWER your body slowly and repeat.

Tips:

1. AVOID straightening or further bending the knee once set.
2. GO slow and avoid bouncing.
3. TRY to keep the ankle from rolling out or in during this exercise.

Seated Resisted-Heel Raise

Instructions:

1. SIT up straight with your feet pointed forward and your knees bent 90 degrees.
2. PLACE left ankle on right knee.
3. RAISE right heel slowly and hold.
4. LOWER right heel slowly to floor. Repeat for 60 seconds.
5. REPEAT for the left heel for 60 seconds.

Tips:

1. KEEP good posture throughout the exercise.
2. GO slow and avoid bouncing.
3. TRY to keep your ankles from rolling out or in during this exercise.

Seated Resisted-Heel Raise

Instructions:

1. SIT up straight with your feet pointed forward and your knees bent 90 degrees.
2. PLACE left ankle on right knee.
3. RAISE right heel slowly and hold.
4. LOWER right heel slowly to floor. Repeat for 60 seconds.
5. REPEAT for the left heel for 60 seconds.

Tips:

1. AVOID straightening or further bending the knee once set.
2. GO slow and avoid bouncing.
3. TRY to keep the ankle from rolling out or in during this exercise.

Crunches

Instructions:

1. LIE comfortably on your back with your arms crossed over the chest and your knees bent.
2. START with your head and shoulders off the ground, press your lower back firmly against the floor and tighten your abdominals.
3. BEGIN breathing out, and slowly pull your rib cage toward your pelvis as far as you are able.
4. BREATHE out any remaining air, hold and slowly lower your rib cage down to the starting position while breathing in. Repeat.

Tips:

1. KEEP the lower back pressed firmly against the floor and maintain constant tension in the abdominal muscles throughout the exercise.
2. KEEP the chin slightly tucked and avoid moving the head independently.
3. LIFT slowly and breathe properly throughout the exercise.

Chair Sit-ups

Instructions:

1. SIT back in a chair and firmly grip the seat or arms of the chair. Keep your legs together.
2. EXTEND legs and lift slightly off the ground.
3. RAISE your knees slowly toward your chest, breathe out and contract your abdominals.
4. LOWER your knees slowly while breathing in until your legs are in original extended position.
5. REPEAT for 60 seconds.

Tips:

1. AVOID straightening or arching the back.
2. BE sure to breathe out as you raise the knees and contract the abdominal muscles, and breathe in as you lower the legs.
3. GO slow and try to keep constant tension in the abdominals.

Full Body Stretch

Instructions:

1. STAND up straight with the knees and hips slightly bent.
2. KEEPING your back straight, reach up with both arms and interlock the fingers.
3. SLOWLY straighten the arms and elevate the shoulders as high as possible.
4. HOLD for 8 to 12 seconds, relax, and then repeat or stretch the other arm.

Tips:

1. MAINTAIN good posture and avoid twisting the back or neck.
2. ALLOW the fingers to relax and separate as the arms straighten.
3. STRETCH slowly and try to breathe out as you stretch.

Abdominal and Hip Flexor Stretch for Hips

Instructions:

1. LIE comfortably face-down with the upper body supported by the elbows.
2. SLOWLY pull your lower leg toward your buttocks.
3. SLOWLY attempt to lift the knee up and off the floor.
4. HOLD for 8 to 12 seconds, relax, then repeat.

Tips:

1. IF you have a history of lower back pain, check with your physician before performing this exercise.
2. AVOID lifting the knee to a point where you feel any discomfort in the lower back.
3. STRETCH slowly and try to breathe out as you stretch.

Quadriceps and Hip Flexor Stretch For Lower Back

Instructions:

1. LIE comfortably face-down with the upper body supported by the elbows.
2. SLOWLY pull your rib cage up and forward until you feel a stretch in your hip flexors and abdominal region.
3. HOLD for 8 to 12 seconds, relax, then repeat.

Tips:

1. IF you have a history of lower back pain, check with your physician before performing this exercise.
2. AVOID lifting the rib cage to a point where you feel any discomfort in the lower back.
3. STRETCH slowly and try to breathe out as you stretch.

Seated Hamstring and Calf Stretch

Instructions:

1. SIT comfortably on the floor with your legs straight out, arms behind you and palms resting on the floor.
2. SLOWLY attempt to straighten the spine and feel the hamstrings stretch.
3. SLOWLY pull the toes back until you feel your calves stretch.
4. HOLD for 8 to 12 seconds, relax, then repeat.

Tips:

1. MAINTAIN good posture and avoid twisting or rounding the back or spine.
2. IF you are unable to straighten your back with the knees straight, then perform this exercise while sitting on a low bench, footstool or perhaps a briefcase.
3. STRETCH slowly and try to breathe out as you stretch.

Trapezius and Neck Stretch

Instructions:

1. STAND or sit comfortably.
2. KEEPING your back straight, slowly reach down and out from your body with one arm as far as possible while slightly leaning your head to the opposite side.
3. HOLD for 8 to 12 seconds, relax, then repeat or stretch the other side.

Tips:

1. MAINTAIN good posture and avoid twisting the back or spine.
2. PULL the head slightly forward when leaning it to the side.
3. STRETCH slowly and try to breathe out as you stretch.

Posterior Shoulder and Triceps Stretch

Instructions:

1. STAND up straight with the knees and hips slightly bent.
2. KEEPING your back straight, slowly reach across your body with one arm as far as possible.
3. HOLD for 8 to 12 seconds, relax, then repeat or stretch the other arm.

Tips:

1. MAINTAIN good posture and avoid twisting the back or neck.
2. KEEP the elbow pointed out away from the body throughout the exercise.
3. STRETCH slowly and try to breathe out as you stretch.