Overall toning workout

Albert Lamont, 34, personal trainer

  • Photograph: Jakob N. Layman

    This all-round routine is called the triple 20: 20 minutes of cardio and 20 minutes of circuit training, finishing with 20 minutes of stretching. The final segment is especially beneficial for people who sit at a desk all day. Repeat each circuit training exercise ten times. After completing them all, rest for 60 seconds, then complete at least two more sets or as many as you can complete in 20 minutes. Always remember to breathe. Hold each stretch for 15 to 30 seconds and perform each stretch twice. Concentrate on breathing for the entire duration of the stretch.

  • Cardio
    (1) Begin with five minutes of uphill walking. Set the running machine to 3.5mph and an incline grade of ten.
    (2) Run for ten minutes at a target heart rate of 75 percent of your maximum heart rate. If you don't know your maximum heart rate, use the formula 220-[your age]. Increase the miles per hour on the treadmill until your target heart rate is achieved, then hold it for the rest of the ten minutes.
    (3) Finish with a five-minute cooldown walk at 3mph.

  • Circuit training: Push-ups
    (1) Keeping your shoulders over your wrists, your feet together and your body in one straight line, bend at the elbows and lower your chest until it almost touches the floor.
    (2) Push back up.

  • Circuit training: Hyper extensions
    (1) Lying face down, with your palms by your side facing up, lift your chest and legs off the ground, keeping your eyes on the floor even at the top of the motion.
    (2) Return to position (1).

  • Circuit training: Tricep dips
    (1) Adopting the crab position with your fingers spread wide, raise one leg in the air so your knee is straight.
    (2) Bend at the elbows (not with your shoulders) and lower your body. Push back up and return to position (1).
    After completing ten repetitions, switch legs and perform the exercise ten more times.

  • Circuit training: Crunches
    (1) Lie on your back, looking at the ceiling. Bend your legs at the knee; raise them so your body forms the shape of a step.
    (2) Raise your chest toward the ceiling (don't pull your head with your hands). Return to position (1).

  • Circuit training: Bicycle crunches
    (1) Lie on your back facing the ceiling. With your legs straight but slightly off the floor, begin to perform a crunch.
    (2) As you perform the move, twist your upper body and bring the opposite knee up to meet your right elbow.
    (3) Return to position (1) and repeat (2), twisting to the alternate side.
    Tip: Pay attention to your coordination and make sure you keep your breaths short to match the movement of the exercise.

  • Circuit training: Squats
    (1) Standing up straight, make a sitting motion, starting with your hips and butt. Put your arms straight out in front of you for balance and keep your chest and back upright and tall during the whole movement.
    (2) Return to position (1).

  • Circuit training: Stiff-leg dead lifts
    (1) Standing up straight with your feet shoulder-width apart and your eyes looking forward at all times, bend at the waist until you feel your hamstrings engage.
    (2) Return to standing up straight. Maintain a straight back throughout.

  • Circuit training: Calf raises
    (1) Standing up straight, Lift yourself on your toes as high as you can without falling. Maintain a tall chest and spine with your stomach engaged.

  • Stretching: Neck
    (1) Standing up straight with a tall spine, use one hand to pull the side of your head toward your right shoulder. Hold.
    (2) Repeat on your left side.

  • Stretching: Shoulders
    (1) Standing up straight with a tall spine, place a straight arm across your chest.
    (2) Use the opposite arm above the elbow to pull the straight arm further across the chest. Hold.

  • Stretching: Chest
    Standing up straight, interlace your fingers behind your lower back, straighten your arms and raise them as high as you can. Hold.

  • Stretching: Upper back
    Holding your arms straight out in front of you, interlace your fingers, turn your palms out and drop your head between your shoulders. Hold.

  • Stretching: Quads
    (1) Placing one hand on a wall and standing up tall, use your free hand to grab the foot of the leg on the same side and pull the foot to your butt.
    (2) Repeat with your other leg.

  • Stretching: Calves
    (1) Stand up straight with a tall spine facing a wall, place both hands on the wall and step back with one leg.
    (2) Straighten the back leg and push the heel toward the ground.
    (3) Repeat with your other leg.

  • Stretching: Hip flexes
    (1) From standing, step forward to adopt a very deep lunge with your hands on your hips. Keep the rear leg as straight as possible, and keep the back straight and the stomach engaged.
    (2) Switch positions of your legs and repeat.

  • Stretching: Lower back
    (1) Lying flat on your back, pull one knee to your chest.
    (2) Place the opposite hand on the outside of the knee, pull the knee across your body and hold.
    (3) Repeat with your other leg.

  • Stretching: Hamstrings
    (1) Lying flat on your back, pull one knee to your chest.
    (2) Interlacing your fingers behind your leg at the hamstring, straighten your leg until you feel the stretch.
    (3) Repeat with your other leg.

Photograph: Jakob N. Layman

This all-round routine is called the triple 20: 20 minutes of cardio and 20 minutes of circuit training, finishing with 20 minutes of stretching. The final segment is especially beneficial for people who sit at a desk all day. Repeat each circuit training exercise ten times. After completing them all, rest for 60 seconds, then complete at least two more sets or as many as you can complete in 20 minutes. Always remember to breathe. Hold each stretch for 15 to 30 seconds and perform each stretch twice. Concentrate on breathing for the entire duration of the stretch.

Download this workout as a PDF

Lamont's fitness favorites



"My favorite class in NYC right now is parkour at Chelsea Piers. It's an urban sport that uses running, jumping and vaulting to give you an unbelievably fun, fast and effective way to work the whole body. I swear, it keeps a smile on my face the whole time I'm doing it." Chelsea Piers Field House, Pier 62, 22nd St at the Hudson River (212-336-6500, chelseapiers.com). Wed 1:30pm, Sun 7:30pm; $20.

"I am addicted to Juice Press juices. I start every morning with their Doctor Green ($9.80), which contains apple, pineapple, ginger, lemon and kale. It give me tons of energy to start the day, and my breath smells so much better than if I drank a cup of coffee. Their Complete Source juice ($8.66) with carrot, celery, spinach and parsley is fantastic for right after a workout, too." 70 E 1st St between First and Second Aves * 279 E 10th St between Avenue A and 1st Ave * 1050 Third Ave at 62nd St (212-777-0034, thejuicepressonline.com)

"When I'm in the gym I think there is no better piece of equipment than a barbell for building muscles. You can perform the four most essential exercises with it: the squat, dead lift, chest press and shoulder press. With a little bit of hard work you can look, feel and perform better in just a couple of weeks."

Train with Lamont:
Visit albertlamontpt.com for more information.

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