Wednesday, February 18, 2009

Quickie Workout for You When Time is of the Essence

So, I am going to lend my expertise in this regard to cut your workout routine by more than half to keep you on track in case any last minute issues may arise. I personally guarantee this will not only help you maintain, if not increase, your current strength and conditioning level. And I am going to go ahead and further simplify the process for you by designing body weight based workouts involving nothing more than resistance bands and dumbbells that can be done in the comfort of your home or office. Furthermore, every workout will start “outside in” by first recognizing how much time you have to workout each day and then matching the appropriate workout for that time frame.

The Quickie Workout When Time is of the Essence

- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some recreational activity or go for a brisk walk anytime you can get

If you have 20 minutes to workout:

Strength Workout - Continuous Work: Perform two different 10-minute work zones. For work zone 1, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time.

For work zone 2, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout - Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

For a shorter 10-minute workout: Cut each workout in half

For a super short five-minute workout: Cut each workout in quarters

Go get 'em!

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