Quick Workout Template
Welcome back to the Total Performance Newsletter! If you are a new subscriber and did not receive previous editions, check out the "Newsletter" tab on my website (www.totalperformance-pt.com) and they are all posted there. This month, we will continue to take a look at some specific movement and injury-related issues that commonly arise and how to deal with them.
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Getting back to today's newsletter, we will go over a quick and easy template to get in a productive workout when you are short on time.
This template is very simple. Pick 5 exercises, set the clock for 20-30 min, and complete the exercises as a circuit for the allotted time. Minimal rest between exercises, ~60 seconds rest between rounds. You should be able to complete 4-6 rounds; if you can't do 4 rounds, it is probably too difficult. If you do more than 6, it is probably too easy. There are countless ways you can lay this out, but here's how I typically do it.
Exercise #1: Pick a cardio exercise and perform at a moderate pace for 1 min. You can choose a bike, rowing machine, ski erg, jump rope, or push a sled. Anything that gets the heart rate going.
Exercise #2: Abs. I typically like to choose something that gets the spine moving or works on a specific quality I am trying to improve. Here are some examples (click on the exercises for video demonstrations): Hanging Leg Raises, Feet Anchored Sit Ups, Deadbug, Modified Side Plank w/Rotation, Wide Stance Cable Rotations, Cable Chop, Ab Wheel. 10-15 reps per set
Exercise #3: Lower Body Mobility. This can be a strength-based exercise or a true mobility-type exercise. If you go the strength route, keep the weight light and make sure it targets a specific mobility quality that you are trying to improve. Here are some examples (click on the exercises for video demonstrations): Lateral Squat KB Catch, Alternating Reverse Lunge w/KB Catch, Hands Supported Hip Airplane, Retro Walk RDL, Airplane Windmill. 8-10 reps per set
Exercise #4: Upper Body Mobility. Same rules as exercise #3, but it will be harder to make this a strength-based exercise. 5 or 6 sets of any strength-based upper body exercise is a ton of volume and probably will require using a weight that is not going to get you strength adaptations. So, it is better to stick with mobility-based exercises here. Here are some examples (click on the exercises for video demonstrations): Crab Hip Lift, Bear Swing Through, Hands Supported Pushup ISO Rotation, Armbar w/Shoulder Rotation. 8-10 reps per set
Exercise #5: Medicine Ball Work or Other Cardio. I really like medicine ball work here. Using low intensity, high rep throws/slams is a great way to work on mobility and get your heart rate going at the same time. Here are some examples (click on the exercises for video demonstrations): Squared Up Rotational Scoop Toss, Extensive Rotational Scoop Toss, Rotational MB Slams, Step Back Offset MB Slams. If you can't throw/slam a medicine ball, choose another cardio exercise that is different from the first one. Sled work or basic foundational movement exercises are great here. Here are some examples (click on the exercises for video demonstrations): Sled Push, Sled Pull, Skips, Carioca, Lateral Shuffles. 15-20 reps for medicine ball work, 20-30 yards for sled/movement exercises.
This workout template is great because it allows you to get in a ton of quality work in a short amount of time. You can get really specific with including movements that you need to work on to overcome/prevent an injury, or you can keep it general and just get a good sweat in. You can do it in a highly equipped gym or even a hotel room. Next time you are crunched for time but want to get your work in, give this a shot!
Stay tuned for next month’s newsletter, where will we continue to look into some common issues that arise and practical solutions to deal with them! Also, if you have any topics that you want to see covered in a future newsletter, please let me know!
