Time sensitive workouts.

If asked most people believe they don’t have time to work out. This is very reasonable to say because the modern person works 8 hours a day at least, sleeps hopefully for 7-8 hours, has to make dinner, take care of the kids, dogs, and so many other tasks.

If you happen to have a home gym, even just a handful of dumbbells that can help cut down on preparation for the work out. This doesn’t always solve the overall problem TIME. For most people doing about 30–45 minute work outs will help them tremendously, these condensed sessions can fit in a much work in them as hour long sessions as long as we program it correctly.

Everything depends on your goals, fitness level. And available equipment.

For someone looking go maintain general fitness, strength and conditioning, you will need a lower dose of heavy lifting then a person who is trying to gain muscle and or get stronger.

A person who wants to loose weight, is just starting again on a fitness plan after several years might not be able to recover from a hardcore metabolic condition work out.

Simple effective additions to your day such as walking, could be great for you. It’s an exercise that everyone in the family can enjoy even a baby. Post dinner walks can help your metabolism and digestion.

Most people would have major benefits from introducing weight training into their lives. Even as little as 2-3 times per week. So this is part of the reason I focus on weights in my example workouts. The other is I just find it fascinating. There’s a bunch of more basic methods of training that a beginner can do, these work outs are here to show creativity and the ability to get more work done in a short time.

Example work outs: Most of these can be completed in less than 45 minutes. If you add to them some other exercises then perfect. The idea is to keep moving, obviously rest periods during certain times should be longer, but with time being a factor rest periods should be maintained closely.

Strength leg day: using a rack and weights

Warm up: x4

• Air squats x25

• Db rdl: x25

• Bent over db row: x25

• Band pull aparts: x25

Work out:

• A1) Squats: 70% x5, 75%x5, 80%x5

• A2) DB front raise: x15

• B1) bb rdl: 3x8

• B2) db split squat: 3x10

• C1) Single arm farmers carry: 20 yards each hand x3

• C2) kb swings: 3x20

This is using a superset format to help facilitate getting through more exercises in a shorter time . Starting with a couple Warm up sets of the squat about 3-4 Warm up sets back to back once you’re at the working weight begin doing the front raises try to start the next set of squats with in 2 minutes.

Full-body db circuit: this is a good example of general fitness and strength maintenance training. You might get stronger using this type of training but not as strong as you could using other methods.

Warm up: 5 min as many rounds as possible

• 6 alternating bird dogs

• 10 push ups

• 15 squats

Circuit: 5 rounds pick light, medium, and heavy weights to use.

• Db clean: x12 medium to heavy

• Racked squat: x12 medium to heavy

• Ohp: x12 medium to heavy

• Db curls: x15 light to medium

• Db floor press: x12 medium to heavy

• Db skull crushers: x15 light to medium

• Alternating Reverse lunges: x24 medium

• Alternating snatch: x16

This work out could take a little longer, If you’re int a time crunch reduce the rounds. Try to keep a good pace but keep your form intact. Rest for 1 minute or until you're ready to start again.

Lift and Run: This idea is simple, Lift something at a moderate weight then jog for 2 minutes. You can use 3 or more exercises if you wish.

Warm up:

• 50 push ups, you can break this into sets.

• 2 min Jog

Work out: Every 3 minutes. If you have two bars this would make it easier. Or you can do db High pulls instead of bb high pulls.

• Rd1) push press: 70-80%x5 reps

• Rd2) High pulls: x8

• Rd3) single Alternating db or kb snatch: x10

When complete with weight jog for 2 minutes the rest remainder of round. You can do this 3- 5 times through. If needed on your timer you can add an additional rest period. But try to limit this to 30 sec.

If you have more questions or you would be interested in some simple effective programing you can contact me directly adkbjj@gmail.com.

Remember strong back, strong life!

Justin Bressette CPT