In sticking with the theme of keeping your workouts short and sweet, I wrote down my circuit from earlier today.
Admittedly it took me about 35 minutes, as it took me a few minutes to get mentally prepared for the workout. But, once I got started the 35 minutes went quickly.
One thing I always say to my clients is be sure to know yourself enough to know your tendencies, and your habits. For me, I know that after a leg-centric workout, I will NOT want to do a bike workout, even for as little as 5 minutes. Because I know this about myself I decided to start my workout (after my dynamic warm-up) with this:
On a spin bike-I kept track of the time with the clock on the wall.
1. 30 seconds 50% exertion (easy)
2. 60 seconds 90% exertion (hard)
3. 60 seconds 60% exertion (medium)
4. 30 seconds 95% exertion (very hard)
5. 60 seconds 50% exertion (easy)
6. 60 seconds 90% exertion (hard)
I got off the bike, walked into the weight room, grabbed a drink of water, and for the next 25 minutes did this circuit over and over until my time was up. The disclaimer for this workout was that each movement was heavy weight, and I was feeling the burn every set.
1. Heavy RDL (Romanian Dead Lifts) x 10 reps.
2. Incline Bench Press x 10 reps
3. Weighted Crunches x 12 reps
4. Band Pull-Aparts (medium band) x 12 reps a side.
5. Walking lunges to burnout (each set varied)
I finished with some light stretching and walked around while I drank the rest of my water, as a cool down.
You can tailor any workout you have time for to fit your needs. For example, I have always liked to lift heavy, and it had been a few days since I have been able to lift with my legs so I did a leg-heavy circuit today. If some of my clients are looking to burn my calories in a small amount of time I highly recommend doing a more lower body-heavy circuit as well.
If you have decided that your lower body feels and looks great, and you want to bring up your upper body, you could do a 4 part upper body movement, and one part core movement circuit.
If you really want to kill your core, you could do a 3-4 movement core circuit and add something like a dead lift along with it to really work your abs.
The possibilities are truly endless, and the combinations can always be switched up to cater to your needs. This way the circuits never get boring, you aren’t spending hours in the gym, you’re getting your heart-rate up, you’re sweating (at least you should be), and you’re working your muscles in a very taxing manner.
As long as you feel the burn every single time you do a movement, you are on the right track!
As always, keep working hard
Megan Williams Training