Time - It's the second biggest quandary for all those who want to drop some pounds or get stronger. How, when and where will you find the time to consistently exercise so that you can reach your desired results (e.g., skinny jeans, lost inches, bigger bench, pumped up arms, dumped pounds, etc.) and don't have to experience that dreaded rebound? Well, that's what I would like to share with you today: Four time-buster workouts for four different types of people.
Because you are short on time, that means that the rest intervals in your exercise program are going to go out the window. There's no rest for the wicked, as they say. Only in our instance, there's no rest for the time-crunched.
Without further ado, here are your short-burst, high-intensity workouts.
Outdoor Type:
Push-ups + Hills Sprints + Squat Jumps
This one is simple.
-Start at the bottom of the hill and do 10 push-ups.
-Get up, sprint to the top of the hill, and immediately transition into 10 squat jumps.
-From there, walk down and repeat for a total of 10 cycles.
Home Exercise Type:
Band Thrusters + Power Rows
This a great sequence for those who want to train at home or on the road using only a simple elastic band.
-The sequence is 30 seconds of thrusters, 30 seconds of power rowing , and a 30 second rest.
-Repeat for 7 cycles. Yeah, I know this is more than 10 minutes, but the extra 30 seconds aren't going to kill you. If you absolutely need to reduce the time, cut out a 30 second rest cycle somewhere along the way.
Yoga Type:
Bridging + Divebomber + Overhead Lunge
These are three of my favorite full body movement exercises.
-Perform 2 complete cycles of all three drills:
-Cycle 1 - Do 10 reps of each drill.
-Cycle 2 - Do 5 reps of each drill.
As you get a little more proficient at the exercises, you may add some reps to the second cycle.
Serious Type:
Kettlebell Swing + Kettlebell Press
This mini-workout combines two of the core Kettlebell lifting exercises.
Here's what you should do:
-20-30 two-handed swings.
-3 reps of the presses on each side.
-Repeat for 10 cycles.
While I have labeled these workouts to give you a way to define the different types of workouts, all of them can be done by any 'type' of person regardless of his/her goals. I have used every single one of them at various times to provide a quick, in-a-time-pinch workout. That being said, these workouts are NOT meant to take the place of your normal training sessions. However, they do have enough results-producing octane to keep you moving towards your fitness goals.
Enjoy!
Troy M. Anderson is the owner of Anderson Training Systems, a fitness and sport performance coaching business located in Tempe, Arizona.
Specializing in providing exercise and nutritional coaching as the vehicle to allow Women 30-55 to reclaim their Can Do Attitude
Coach Anderson is often referred to as "the MacGyver of coaching" for his unique ability to build effective performance enhancing programs using only the most basic equipment.
This no frills coaching style is perfectly suited for everyday to elite athletes seeking optimum results.
For more articles and instructional video visit atscoaching.com atscoaching.com
To Read Women's Long Term Weight Loss Created with Fitness and Nutrition Coaching Blog go to: troyats.blogspot.com troyats.blogspot.com
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