Between researching, programming, coaching, training myself, and having somewhat of a life, as a personal trainer in West Los Angeles one thing I had more of is TIME. Here are 5 tips to make your workout more effective and efficient.
1. The warm up can and should stay the same length (about 15 minutes). Break it down like this:
- 3 minutes foam rolling quads, IT band, and back
- 30 seconds per side self myofascial release on the lacrosse ball lats, glutes, rotator cuff, and pecs
- 2 minutes activation drills: fire hydrant iso holds, medicine ball ABCs, chin tuck and lift, wall bugs
- 30 seconds per side: hip flexor mobs, pec wall slides, adductor mobs
2. Pick 1 big lift. One lift??? Yup. Choose from these:
- Perform this after the warm up. The set and rep variation will depend upon your goal, but here’s a general rule of thumb:
- Adding muscle mass: 2-4 sets of 8-12 repetitions
- Building strength:
- Fat loss: 3-5 sets at no more than 60 seconds rest. Superset with a non-competing compound movement. For example, if you did squats, do chest press for the superset.
3. Use “fillers.” Instead of resting, throw in some corrective exercises to “fill” the time.
4. 10-15 minutes of metabolic conditioning to end the session. Here are some examples:
Reverse sled drags
Kettlebell swing tabatas (20s swings, 10 seconds rest, repeat for 4-20 rounds)