Yesterday I had 45-minutes from the time I stepped foot into the gym until the time I needed to leave to make it to a client. I typically plan my workouts ahead of time, but I came unprepared on this occasion. On the spot I created an efficient workout (check!) that first elevated my heart rate (check!) and then hit all the muscle groups I wanted to work, focusing on the posterior chain (check!).
The next time you find yourself with just 45-minutes and zero ideas, give this a go. If you are unfamiliar with any of the exercises, just ask google. If that fails, email me and I’ll tell ya 🙂
Warm up (~5 minutes):
- diaphragmatic breathing in quadruped. 30 seconds. (what? breathing as part of the warm up? Yup. And here’s WHY I start all my classes and personal training sessions with diaphragmatic breathing)
- cat cows x 10
- rocking psoas stretch x 10 each side
- body weight glute bridges with overhead reach x 15
- body weight squats x 15
- walking knee hugs x 10 each leg
- standing hip abduction x 15 each side
HIIT Training (10 minutes). Pace: 20 seconds of work, 10 seconds of rest, 20 seconds of work, 10 seconds of rest. Then move on to the next exercise:
- Burpees
- Lateral high knees
- Double butt kickers
- Medicine ball slams
- Speed skaters
Resistance Training (~25 minutes). 2 supersets, each three times:
- Single leg rotational deadlifts x 10 each leg
- Dumbbell Lat Pullovers x 15
- Dumbbell glute bridges x 10+10 pulses at the top
- Decline push ups x 15
You might notice I failed to cool down. When I have time, I do. But if I ONLY have time to warm up OR cool down, I always opt for the warm up. Personally I feel it’s more important, especially for injury prevention. But if you’ve got 55-60 minutes, stretch it out, people!
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