Do Your Workout Faster

Days like these are a reminder that everyone, even me, can do their workout faster. The person who runs my dog's daycamp was late picking him up, and that cut into my workout time - a LOT. I really only had 25 minutes...but I got all the important stuff done.

Heck, for some hedge fund guys and lawyers I know, 25 minutes for a workout would be a luxury.

Here's what I did today...and I'll follow it up with a suggestion on what to do if you only had 15 minutes.

My Warm-up (at home, waiting for the dog to get picked up)
Prisoner Squats
Lunges
Neck Rotations
1-Leg RDL
Chest Stretch
Prisoner Squat
Lunges
Hip Flexor Stretch
Chest Stretch
Side Stretch

Warmup Sets of Squats at Gym
45x15, 95x12, 135x10, 185x8, 225x5, 275x1

Strength
Squats - 300x5x5

Supersets

1A) Barbell Forward Lunge 135x8
1B) Side Plank - 60 seconds per side

2A) BB RDL - 225x12
2B) Plank - 60 seconds

That was it. After I had a chocolate milk, and then for lunch I had Amy's Organic Chili. Anyone else try this stuff out? It's great, and it's tough to argue with the ingredient list. My friends in Boston had it in their cupboard, so it must be available all over North America.

Okay, so if you only have 15 minutes to workout, here's what you could do:

Warm-up (3 minutes)
Prisoner Squat
Pushups
Forward Lunges
Any stretches you feel you need to do

Supersets (12 minutes)
1A) Dumbbell Split Squat - 8 reps per side (go easy in the first set)
1B) Decline Pushups - Go 2 reps short of failure (so if you can do 20, do only 18 reps per set)
Rest 1 minute and repeat that superset 3 times.

2A) Dumbbell Row - 8 reps per side (go easy in the first set)
2B) Stability Ball Rollout - 10 reps
Rest 30 seconds and repeat that superset 2 times.

There you go. 15 minute workout.

Cut the fluff from your workouts,

Craig Ballantyne, CSCS, MS

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