A great physique may take a lot of work, dedication, sacrifice and effort but it doesn't have to take up all of your time. The perfect example of this is actor and devout family man Joey Lawrence. While juggling various film and television projects along with family life Joey doesn't have time to spend hours in the gym. This is the exact reason why Joey uses short intense workouts that target each and every muscle in his body followed by a short but very intense conditioning intervals that can be performed with limited time, space or equipment. If you need proof, just checkout those chiseled 6 pack abs he so willingly showed off on Dancing With The Stars.
* Squat Jump into a Dumbbell Shoulder Press: three sets of 10 reps with a three count hold at the bottom of each rep. Rest 60-90 seconds between sets.
Set your feet in a squatting position, as if you are about to squat with a heavy load while holding a pair of dumbbells using a neutral grip at shoulder height. Descend into a parallel squat position and then drive up and jump as high as possible while pressing the dumbbells above your head as if you were reaching for the sky. Upon landing, attempt to absorb the load of the jump by landing on the front half of your feet and then sinking back onto your heels as the hips descend into the next squat. Try to land softly and stop momentum at the bottom of each squat before exploding back up for the next rep. Make sure you perform each rep with maximum effort and force.
* Chin-up Crunch: 3 sets of 10 reps with a three count hold at the top of each rep. Rest 60-90 seconds between sets.
Hang on a chin- up bar with your hands positioned shoulder width apart using an underhand grip (palms facing you). While hanging flex your knees to a 90 degree angle so that your lower leg is parallel to the floor. Pull yourself up to the bar while crunching your knees up towards your chest. Briefly pause at the top position when your chin is even with the bar while contract your lats and abs before lowering yourself back down into starting position and repeating.
* Plyometric Push- Ups: three sets of 10 reps with a 3 count hold at the bottom of each rep. Rest 60-90 seconds between sets.
Set up in the classic position on a well-padded carpet or exercise mat. Lower your body one inch away from the ground, briefly pause before extending your arms hard enough for your hands to come off the floor. When you hit the floor, immediately lower yourself into the bottom push-up position, pause to stop momentum before performing the next repetition. Make sure each repetition is performed with maximum effort, force and perfect form.
* High Knee Jump Rope Skips: 5-minutes of total work (20 seconds of work followed by a 10 second rest period for a total of 10 times) Make sure to complete as much work as possible within the 20 second sprint interval.
* Pair of dumbbells
* Chin-up bar
* Carpeted area or exercise mat
* Jump rope
Combining workout routines like this one along with a clean diet consisting of small meals and snacks consumed throughout the day free of saturated fats, sugars and high glycemic carbohydrates is a great way to have a movie star look without sacrificing hours in the health club.
Please consult a physician prior to engaging in any exercise program.
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