A great interval workout for the weekend.

I did this with a client today and it seemed very effective.  A nice interval workout for a Thursday. First round is a bit of a warm up.  Feel free to substitute other exercises as well.  Some may find the work/rest intervals not right for them and may need to adjust accordingly. 

Round 1 (1 time)

18 squats 8 push ups

16 squats 6 push ups

14 squats 4 push ups

12 squats 2  pus ups

10 squats 1 push up, (slow)

Round 2 (3 times)

Up right row with dumbbell for 25 sec.

rest for 8

Reverse Lunges w/ overhead dumbbell press for 25

rest for 8

rear deltoid fly with resistance band for 25

rest for 8

Round 3 (4 times)

Squats for 60 sec.

Rest for 20

Wall Sits for 60

rest for 20

Lunges for 60

rest for 20

Round 4 (4 times)

Hip Lift for 25 sec

rest for 8

Plank for 25

rest for 8

crunches for 25

rest for 8

dumbbell floor wipers for 25

rest for 8

I don’t have time for your bulls#*t, or finding time to workout, or motivation part duex.

always good to keep a dumbbell next to the sink when you are doing the dishes.

I don’t know anyone who is not busy; some are just way busier than others.  Here are some tips I use to squeeze in activity.

1. Time that you rest between sets can be filled.  I workout at home sometimes because I don’t have time to go to the gym.  So, the 60-90 seconds I rest between sets, I will put a load of laundry in the machine, gather the recycling, add to the grocery list, or wash a dish or two.  I have some small tasks that I can do between sets, so by the time I am done with my weight training; I have also done some small chores.  I kinda run around the apartment and make my wife nuts though….

1. Sometimes I like to just watch TV or read to chill out.  But, taking a lesson from my ballet friends, you can stretch while you are doing this.  I remember seeing dancers doing homework or even having a quick bite to eat in the splits.  The idea is, if you are ever being just still, might as well stretch.  So I have a couple of stretches I know I can do wile watching a movie or reading.  This has the added benefit of relaxing you too, so watching a little TV in the alligator pose before you go to bed is nice. 

Relaxing, stretching and reading Siddhartha by Hermann Hesse

Do you like to watch sports?  I feel guilty watching athletes in their prime competing while sitting on my butt.  So how about doing some squats or curls, or getting on the treadmill during the game?

1. If you need to think about something, think about it during a set.  So before you send off that e-mail, do 15 curls and think about it.  You will collect your thoughts, and if you are emotionally charged about the e-mail, you might calm down a bit and send something more measured. 

1. Don’t wait.  RUN!  My wife gets a shower, and then I have to wait for more hot water before I can get a shower and do the dishes…. Time to run around the block.  Then I will really need that shower!

Easier said than done I know, but over the years, I have squeezed in a handful of workouts this way.  Even if you can’t get your full workout in, anything is better than giving up and doing nothing.

A little quad stretch and some star trek

Motivation, or I really dont feel like doing any of this crap.

Go out running in that? I dont even want to go to my car and drive to the gym!

Motivation!
So last week I got up to go to the gym.  I was having a bad day.  When I got to the gym I was in a bad mood.  Every guy there was bigger lifting way more weight; I caught myself in the mirror and thought, “I hate my body.”  I am just wasting my time here.  I could only think of my faults that day.  So here is the dirty secret that a lot of trainers don’t tell clients.  I have those days, I can be very insecure, and I am not always in the f’n mood for this crap!

Here is what I do.

1. Just start, give yourself permission to quit after you start.  I say, I will just do my arms and if I feel like it, I will do the rest of the routine.  After I get started, pressing on works and I feel better by the end!
2. Know not every workout is great.  Sometimes, you just have a weak or slow day, but getting through your workout at a lower weight, slower speed or only doing half the routine is better than nothing and will help you establish the healthy habit
3. Do something else active and fun.  Go for a trail run, take a zumba class, punch your mattress. 
4. Get in the habit of reducing your excuses.  Pack your gym bag and have everything ready to go.  Have Reduce the number of steps it takes for you to get out and moving.
5. Plan to fail.  Sounds bad.  But build back up plans in your schedule.  As an example, I know I want to run today, but the snow might be too bad, so I have a leg circuit that I can do at home with just body weight.  I got in the habit of working out around 1200, but  that might not work tomorrow, so I am planning to sneak away around 6, see how that works.  I might have to skip Friday, so I look for time on Thursday.
6. Getting off track does not equal failure.   Don’t have all or nothing thinking.  If you miss a day, don’t wait till next week to get back on track.  Get used to making little course adjustments.  If you are driving somewhere and you start going in the wrong direction, you just try to get back on track, you don’t go all the way back home and start over.  Let the little hiccups pass over you and press on!
7. Have some fun!  You will stick with things better if you have fun.  Take some music with you, find a supportive friend (or a really cool personal trainer), switch things up, play some games, try to have some laughs.