Today I want to talk to how you you train. The whole “something is better than nothing” excuse to not change it up, were gonna throw that out the window right now! Its not only important that you train but how you train can have a great impact on your progress and time management. Most of us don’t have an hour and a half to two hours to spend. Most of us aren’t bodybuilders that go to the gym everyday, or do multiple sessions a day.
The problem with the way we exercise is it originated from bodybuilding, 3 sets of 10, working one body part at a time, body splits (working one region of the body on a certain day). We aren’t bodybuilders so why train like that? So let me show you the most effective way to workout………
Circuit Training!!! What is that? First, let me show you what its not.
45 minutes of cardio
3 sets of 20 squats w/ 2min rest in between each set
3 sets of 20 lunges w/ 2 min rest between each set
So far you’ve been exercising for about an hour and you’ve only done cardio and legs. You still have the rest of your body to work. You may say “I’ll do the rest on a different day”. What if life happens and for some reason you can’t get to the gym anymore that week or don’t have time at home to exercise? Although time should be made, even I have things that come up from time to time. I would feel so incomplete if I only worked my legs or arms. The fact is, you use your whole body every day! Why not train your whole body when you workout? But how can you do this without exercising ALL DAY?! Watch this……
5 min cardio warm up, then
1 set of 20 squats
1 set of 20 reverse crunches
1 set of 20 push ups
1 set of 20 pull ups
1 set of 10 burpees
No rest in between each exercise.
After you’ve completed 1 set of each exercise take a 2 minute rest, then repeat the the exercises starting with the squats. Repeat 3 times
For those of you that are more advanced, you can replace reps with time.
1 min squats (as many as you can do)
1 min reverse crunch (as many as you can do)
1 min push ups (as many as you can do)
1 min pull ups (as many as you can do)
1 min burpees (as many as you can do)
2 min rest
There you have it! Your whole body has been included in the regimen.
Question: Where do you think your heart rate will be after 1 round of this?
Answer: Through the roof!
So is it safe to assume that you’re getting a cardio benefit as well? Yes, and thats my point! You don’t need to be on a piece of cardio equipment to get cardio. You don’t need to be doing a predominately cardio exercises to get cardio. Cardio is nothing more than an elevated heart rate. You don’t have to have it in your head that “its cardio time”. The same can be said for the rest of the body. There is no leg day, arm day, chest day, back day………At least not if you’re a Fitness Freak! We do total body workouts but take the least amount of time doing them. Why? Because we have jobs, children, school, hobbies, lives!
Have you figured out what circuit training is yet? One exercise after the other with no rest in between.
Let this be your guide to creating your plan of attack. The ATTACK! I love you and want to see you succeed, but ultimately………..
~ its about what YOU see in the mirror~