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I’ve realised that I have never posted a workout that can be done by anyone looking for a basic strength program or a workout that can be done if you’re just having one of those days where you can’t be screwed doing anything (it happens to the best of us). This workout is what I give a lot of my beginner clients as it covers the four main movements we do in a gym, then finishes off with a mini circuit for that last little fat burning kick. That doesn’t mean it’s really easy either. You can adjust the weight if you’ve been training for a while and it’ll still put you through your paces.
Here it is:
A1) Goblet Squat 12 Reps
A2) Pushup 12-15 Reps
B1) Split Squat (Also called a stationary lunge) 10 Reps ea Leg
B2) Horizontal Row 10-12 Reps
For these two rounds you would complete both exercises then rest for 30 seconds to 1 minute and repeat for a further 2 sets before moving on to the next. While the exercise seem simple, you add extra weight to them and trust me they will get your heart rate up!
This is what you can do to finish off, complete each exercise for 30 seconds going as hard and as fast as you can, then rest for 30 seconds. Move to the next exercise and repeat, keep going until you complete all four exercises and then go around again for another 2 to 5 sets.
C2) Alternating BW Lunge
C3) Jump Squat
C4) Mountain Climber
Pretty simple huh? Simple yes, but very effective. That entire workout will only take you 30 to 40 minutes and it covers your whole body.
What if you can’t do all exercises? EASY! There are always alternatives.
Can’t do weighted goblet squats? Do body weight. Can’t do pushups on your toes? Then raise yourself on an incline (ie have your hands on a bench or rail). Can’t do jump squats? Do normal BW squats. Can’t do burpees or mountain climbers on the ground? Same as the pushups-raise yourself on an incline.
You can make minor adjustments to any program until you are stronger and can perform the original exercise. Don’t use it as an excuse not to train.
If you are not sure about any exercises, please always ask a professional and get them to demonstrate correctly for you.
Try this program out and let me know how you go. You can add me on Facebook here to post how you are going.
Time is precious and important. I get that. You have your own life you need to live. But nothing irritates the absolute crap out of me more than when someone say “I don’t have time to exercise”. Really? You can’t find half an hour three times a week for yourself to keep you healthy??? What a load of bollocks.
Yes I said half an hour workouts, if you can do 45 minutes-awesome! If you can do more than three times a week-awesome! But seriously you only need that small amount of time to workout and see results. The key is the type of training you do and the intensity level you complete it at. You can’t just go in and stroll along on a treadmill for half an hour three times a week an expect to look amazing. What do you need? Resistance training and High Intensity Interval Training (HIIT). You need to get breathless and sweaty if you only have half an hour.
To give you an example, here’s the workout I did this morning:
80kg Prowler Push
10 BW Alternating Lunges
10 Jumping Squats
10 Mountain Climbers (each leg)
All I did was push the prowler to one end of the group fitness room then completed the body weight exercises. Then I repeated it five more times. By the end of it I was breathless, sweaty and thoroughly worn out. Seriously my face was red for the next 45 minutes.
So how long did that take me? I started at 7:06am and was done by 7:27am, this includes getting the prowler from it’s home and collecting two of the weight plates I needed. 21 minutes total. Pretty good huh?
Stop making excuses that you don’t have time to train, make the time-you don’t need that much if you train effectively! Have a go at the above workout and let me know how you go with it.
* If you don’t have access to a prowler, simply flip a flat bench upside down and use that instead.
This may be my last post for a while as I’m about to go on 5.5 weeks holiday-yes I’m bragging 🙂 Here’s some articles for your reading pleasure:
PS I would normally just write the name of the article and author but my laptop is being stupid (it’s definitely the laptop not me) so hyperlinks it is!
Enjoy and I will post again once the holiday is done!