I recently started training a client who prefers half-hour sessions vs. my normal 45- to 60-minutes because, as she put it: "If I know I have to go longer than that I will just hate it."
Well, as the personal trainer I aim to please my clients. So I said sure, let's go in 30-minute sessions, with one caveat: Those 30 minutes will be intense, fast-moving, and challenging. We will use every minute to the fullest, and we'll push hard.
Three sessions in, she knows I wasn't kidding. You CAN get a good workout in 30 minutes, which is yet another reason why the "I don't have time" excuse doesn't cut it - at least not with the Badass CEO.
And as you'll see from the workout below, you also can't use the "But I don't belong to a gym" excuse because this routine calls for simple and inexpensive fitness "toys" you can buy at your local sporting goods/athletic store or Wal-Mart/Target and store at home.
So block out 30 minutes three times a week and bust out this puppy. Then feel those pants get looser as your Badass gets tighter!
Cardio Start: 10 minutes on Spinning or RealRyder bike (Alternative: Use the treadmill, and play with the speed and incline as directed below. Or run/bike outside!)
Warmup: At a light tension with a fast pace, about 50 percent of effort. Suggested music: California Gurls - Katy Perry (feat. Snoop Dogg)
Inclined road: Add tension, a 4 on a scale of 1 to 10, and pedal at 60 percent of maximum speed. Every minute, add tension but try to maintain the speed. End tension should be a 6 or 7 on a scale of 1 to 10. Suggested music: Now That We Found Love - Heavy D & The Boyz
Steep climb: From the previous song's tension level, move into a steep climb. Every 30 seconds, add a little tension. And alternate with 30 seconds seated, 30 seconds out of the saddle climbing in position 3 through increasing tension. Suggested music: The Way You Make Me Feel - Michael Jackson
Strength, High-Tempo Style
This circuit is to be done quickly, without resting in between
25 triceps dips: Do these off of a bench. Extra challenge: Do them with a medicine ball in your lap.
20 lateral squats with resistance tube (10 steps in each direction): Put a small tube around your ankles, and step your feet apart until there is resistance. From here, step out further to the right. Keep stepping to the right, for a total of 10 steps, never allowing the tube resistance to get lighter than your starting point. Now step back 10 times to the left, the same way.
30 seconds of high knees, 30 seconds of mountain climbers
Repeat the circuit 2 times.
Strength, Part Two
20 biceps side curls with long resistance band: Step on the center of the band with right foot, and grab one end of the band in each hand. Rotate your hands out to the sides and, starting with arms at about 90 degrees, curl up.
20 hammer curls with resistance band: Rotate your arms to the front, still holding the ends of the band in each hand. With palms facing each other, curl up.
20 wide pull-ups with resistance band: With your foot still stepping on the center of the band, turn the handles of the band so that your palms are facing your legs. With your arms wide, pull up, leading with your elbows and squeezing your upper back together as you come up.
20 lateral squats with resistance tube (10 steps in each direction)
40 walking twisting lunges with a medicine ball: Lunge forward with the right foot, and as you lunge, twist the medicine ball (I used 8-pound ball) to the right. Come up and lunge forward with the left, and twist the medicine ball. Keep lunging, twisting and walking for a total of 40 (20 on each side).
Repeat the circuit 2 times.
Six-pack Builder
25 crunches with legs at 90 degrees
25 crunches with right leg at 90 degrees, the left extended. Repeat on the other side for another 25.
25 bicycles crunches
Repeat the abs circuit one more time. STRETCH!
Tuesday Food Log
- Sweet-Ass smoothie. Coffee. 1 egg, 1 egg white
- 6 graham bunnies. 3/4 cup greek yogurt w 1/2 scoop protein powder
- Sugar free nips. 10 cashews
- 2 slices deli turkey, with tomato and lettuce and mustard. 5 reduced fat potato chips. 10 carrots, 2 Tbsp hummus. 6 dark chocolate chips.
- 1 grilled chicken breast, plain. Two sugar-free Werther's. Handful of trail mix.
- 15 small pita chips, 3 tablespoons hummus. 1/3 cup chicken salad.
- 10 Aunt Annie's Cinnamon bunnies
Coming tomorrow: Bread is not the enemy. But think 'thin' and 'flat' when shopping for your sandwich builder...A Badass Bread Guide!
