Time efficient workouts in mid-life.
As we enter our mid age, finding time to train can be difficult to say the least.
The modern world we live in, is full of constant life pressures and targets. When we where in our young and care free years, life was kind of easy compared to now.
Most of my clients range from 35-60 and I know how tight their schedules can be. Juggling work, family and a busy social calendar makes for little time for training.
This leads perfectly into how I design a lot of my in-house programs.
Time Efficient Workouts
Who really wants to spend a couple of hours in the gym doing bro splits, where you rest 1-2 mins after each exercise. First and foremost, it's boring and secondly, we can plan effective workouts that allow for active rest.
I'm a big lover of completing 2-4 exercises in a row that allow one muscle group to rest whilst working another. It also, keeps the heart rate up and allows for a good sweat.
The following is a great example of a minimalist workout at home.
A1. Body-weight Push-up (15 reps)
A2. Body-weight Squat (15 reps)
A3. Sit-up (15 reps)
A4. Jumping Jacks (30 reps)
Rest 60 secs and repeat 3 more times.
Maybe you want a quick blast at the gym, build a bit of lean muscle and there is more options with regards equipment, here's an example of a time efficient workout
A1. Dumbbell Bench Press (12 reps)
A2. Dumbbell Goblet Squat (12 reps)
A3. Dumbbell Bent Over Rows (12 reps)
A4. Dumbbell or Kettlebell Swing (12 reps)
AMRAP 20 (as many rounds as possible in 20 mins)
Another option is to use a timer and build your workout using this method. On a side note, (Tabata Pro-Tabata Timer in your app store) is the perfect companion for this. I have used it in my studio for years now.
The example below is not for the faint of heart.
A1. Burpees
A2. Climbers
A3. Squat Jumps
A4. High Knees
20secs Work/10 secs rest, complete in a circuit format twice, then rest fully for 2 mins. Repeat 3 more times. Total time 24 mins including rest. You'll do well to do 2 rounds of this.
Before attempting any exercise, download a PAR-Q form to check your suitability to exercise.
I have attached a link for one.
Enjoy and stay safe
Regards
Chris
