Like most people in big cities these days, you are probably busy, distracted and have 1001 things to do.
Work, family, social outings, your side hustle, Netflix… we all have something going on and wish we had more time to fit it all in.
Because of the nature of my job (training clients and taking care of my online coaching business), I’m often left with small pockets in which to actually train and do the thing I encourage other people to do.
It’s easy to make excuses and not use these small pockets to train.
Sometimes I’m so tired from the early starts and late finishes that training is the last thing I want to do.
But the key to progress is always consistency. Acting in spite of thoughts, feelings and emotions.
Something is always better than nothing.
Today I had a 30 minute window in which to train my upper body between clients. Not ideal, but still a decent amount of time in which I could get something done.
I decided to do a short, simple, dense workout. Time-efficient and effective.
I simply picked two big exercises from opposing muscle groups and rotated between them for about 12 minutes (after a thorough warm-up of course).
I chose to pair Viking bar press (6 reps) with seal rows (10 reps). Alternated between the two for time.
You can see the workout below:
When picking these two exercises, stick to somewhat ‘big’ compound movements, not small isolation movements like a bicep curl and a tricep pushdown.
For example, dips paired with a bent over row would be excellent for the upper body. Bicep curls paired with tricep curls would not be the best choice.
If you’re in a time pinch, you need to get the most bang for your buck, and that means working large areas of muscle at one time.
By choosing opposing muscle groups for each exercise, you ensure you don’t overly fatigue a single muscle group, and can work to your maximum in the small time you have.
For example, one ‘push’ movement with a ‘pull’ movement works well.
You also want to make sure you don’t choose a weight too close to your max. If you do, within two or three sets you will be fried. The goal is here to get a lot of volume in (volume drives muscle growth), so reduce the weight slightly so you can do lots of rounds.
For example, if I can do 50 kg overhead press for 3-4 sets of 6 reps, I will drop the weight to 35-40 kg so I can get in as much volume as I can without failing.
Put a timer on and go to work. Don’t feel you have to rush from one exercise to the other, but bear in mind you are working against the clock.
Hit me up on instagram for any questions!