Friday 13 July 2012

Quick workout ideas for when you really only have 10 minutes to train

N.B. Always ensure to warm up properly for 5 minutes minimun before commencing any exercise.

1.       High intensity cardio intervals

These will only work if you really give them 100% effort on every single work phase. The easiest way to ensure this is to make sure the first one you do is at 100% maximum effort and then try to hit the same distance/speed/level/equivalent on every single attempt. The intervals can be completed on any suitable piece of equipment bike/rower/garden(sprints) but make sure it revolves around short high intensity intervals and the technique must be perfect don’t put joints/muscles at risk when working at such a high intensity.

~30 seconds of Maximum 100% Work Output Vs. ~30 seconds complete rest x 10 Reps

2.       Short Full Body Circuits

These need to be completed again with perfect technique and obviously as working for a short period of time the weight/speed/exercises you use needs to challenge you throughout if you don’t feel really challenged come the last rep and your technique is perfect you need more weight or a harder exercise if so let the gym staff know.

Weighted Circuit x 3 Reps
(Each round should take no more than 3.5mins)


Exercise
Reps
Link
Dumbbell Squat/Curl/Press
15 total
Fast Star Jumps
30 total
Dumbbell Lung/Press
15 per leg
Slow Rotating Mountain Climbers
30 total



Bodyweight circuit x 3 Reps
(Each round should take no more than 3.5mins)


Exercise
Reps
Link
Warrior Jumps
15 total
Press Ups
15 total
Walking Lung
15 per leg
Crunches
30 total



For more help/motivation with your goals please speak to or email
Daniel Byrne: djb@tonbridge-school.org
Tonbridge School Centre Personal Trainer