Not enough time…….

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Chatting with my Barber the other day, we were discussing training.  He told me his woe story of the fact that it takes too long and that he never has time to train properly.  Further discussion brought out the fact that he does train, 3 to 4 times per week and spends an hour+ in the gym at any one time.  The problem was two fold:  Firstly, there was no structure to the training; Secondly, there was too much time being wasted on ‘junk’ training.  Spending 45+ min on a treadmill with no goal is not a great idea – Talk about getting bored!  Plodding for what?  When it came to weights it was the usual, “Bit of this, bit of that” scenario.  After further talk, we worked out what he wanted to achieve and then set about sorting out a training plan that had an emphasis on the overarching goal and also decreased time in the gym whilst increasing output.  So, the culmination of the discussion and some thought produced 4, 40 min workouts that incorporate both CV and Muscular Endurance using a treadmill and a body weight circuit.

WORKOUT ONE

CARDIO – 20 min Run

  • 3 min jog
  • 3 min @ 5km pace with 30 sec easy jog
  • Repeat 4 times
  • 3 min jog

BODY WEIGHT – 20 min running clock

  •  PRESS UPS – 15
  • TRICEP DIPS – 15
  • CLOSE HAND PUSH UPS – 10
  • CHIN UPS – MAX

Start with push ups. Continue until all exercises/reps completed. Rest 1 min then repeat. Continue cycle for 20 min. Record number of complete circuits at the end.

 WORKOUT TWO

CARDIO – 20 min Run

  • 3 min jog
  • 1 min flat out/ 2 min easy jog
  • Repeat 4 times
  • 5 min jog

BODY WEIGHT – 20 min running clock

  •  SQUAT – 15
  • STANDING LONG JUMP – 10
  • FORWARD LUNGE – 10
  • SINGLE LEG DEADLIFT – 10 EACH LEG
  • SIDE LUNGE – 10

Same circuit routine as workout one.

WORKOUT THREE

CARDIO – 20 min Run

  • 5 min easy jog
  • Run 1 mile as fast as possible
  • Easy jog for remaining time

BODY WEIGHT – 5 SETS

  •  PLANK
  • ALT ARM/LEG
  • SUPERMAN
  • MOUNTAIN CLIMBERS
  • LEG RAISE
  • KNEE TO ELBOW

Starting with plank complete 30 sec of each exercise. Move straight onto next exercise with no rest between exercises. When completed all exercises, rest 1 min. Repeat 5 times.

 WORKOUT FOUR

 CARDIO – 20 min Run

  • 2 min easy jog
  • Increase pace every min to 10 min – Increase same amount every minute
  • After completion of min 10, decrease by same amount of speed to min 18
  • 2 min easy jog

BODY WEIGHT – LADDER – 1 to 10 to 1

  •  PRESS UPS
  • SIT UPS
  • SQUAT
  • TRICEP DIPS
  • SUPERMAN
  • LUNGE

Start with 1 press up, 1 sit up etc. Continue cycle to 10 reps, and then reverse rep number finishing on 1 rep for each exercise.

Please feel free to have a go, and hope that you achieve the unthinkable.

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