A lunch Time Workout
I had a little time to kill in between personal training sessions in Stockport, so I used the time effectively – by training myself! Finding little windows of time in my day to get tasks done (yes, I see exercise as a daily task – it’s part of my day, not something I fit in when my ‘real’ tasks are complete).
It was the afternoon and the gym I do some of my training in doesn’t really have a lunchtime training culture, so it was almost totally empty….
I had 50 minutes to get my workout in and be showered ready for my next client. I decided to include supersets where I could, so the workout intensity increased and the duration decreased. I use a lot of supersets in my training and in Personal Training sessions – they increase total volume of work, maintain a high heart rate and force a quicker adaption in fitness as rest period is reduced significantly.
By the way, when you use supersets you are increasing the workout intensity by a significant amount – in my case, this results in a lot more sweating! If your gripping of a bar or dumbbells suffers when you sweat, try this stuff – it’s cheap but brilliantly effective…
If you aren’t familiar with supersets, it’s when you perform two exercises back to back without rest. These can be targeting the same muscle, opposing muscles or say, upper body followed by lower body. There are no rules, it’s up to you and your workout goals. Give them a try – they are excellent for all of the reasons I mentioned in the previous paragraph.
Rack Pull Hang Cleans 4 x 6 (superset with) Military Press 4 x 5
Incline Bench Press 3 x 6
Dead Hang Pull Ups 4 x 6
Tricep Rope Pull Downs 3 x 8 (superset with) Incline Dumbbell Bicep Curls 4 x 10
Face Pulls 3 x 15
I was a little fatigued from a squat session the day before, so my focus was on the upper body. I don’t follow a split routine or a push/pull approach – I’m largely programming on instinct at the moment, which I’m really enjoying. More details about why this is can be found here.
This workout took me just shy of 40 minutes, allowing me time for a quick shower ahead of my next session. It serves as proof that you don’t need to allow 60 minutes for effective weight training – if you have a plan, incorporate appropriate supersets and don’t waste time talking/updating your Facebook status you can get a good workout done in a short period of time.