If you’re going to bust your butt in the gym, the very least you can do is make sure it’s going to be worth your time and effort. By breaking your workout into the following 3 sections, we guarantee you’ll get the results you want. Get ready to torch your fat!
1. Dynamic Warmup: 5-10 minutes
Although warming up isn’t sexy, it’s an essential component of every workout. Basically it prepares your body for an intense workout – helps lubricate your joints, increases your body temperature, elevates your heart rate, and stimulates your nervous system.
And what if you skip it? Not only are you at risk for injury, but you’ll also waste valuable time during the next two sections because your body won’t be ready to give 100%. You’ll be going at half speed, and not burning near the amount of calories you could be if you had primed your body with a proper warmup.
Here’s a sample dynamic warmup we use with some of our personal training clients:
- Low pogo jumps
- High pogo Jumps
- Seal jumping jacks
- Reverse Lunges with overhead reach
- Side lunges with crossovers
- Scap Pushups
- Lateral Band Walks
- Glute Bridges
2. Strength Cardio: 20-30 minutes
Although a few women are still deathly afraid of lifting weights, over the last three years, that has definitely changed. We’ve seen a HUGE interest in lifting heavy things from women. It’s popularity has literally skyrocketed. Not only do women find it extremely satisfying and empowering, but they’ve also noticed:
- It’s easier to keep the weight off during “food binges.”
- Body transformations are much easier and more noticeable because muscle burns calories all day long.
- Strong really is sexy. Sickly thin models are no longer the look women and men find attractive.
- They don’t necessarily get more muscular. They actually get toned. Although the scale doesn’t necessarily change much, clothes are much looser, waists shrinks, and the image looking back at them in the mirror looks much better. Women tend to describe the changes as “looking tighter with less sag.”
Here’s a sample workout we use with our personal training clients:
- Triset #1 – Sumo deadlifts, planks, and TRX rows
- Triset #2 – Goblet Squats, side planks, and pushups
Repetitions and sets vary depending on the phase the client is in. Rest between exercises are kept to 30 seconds or less. They key is to try to increase the weight or number of repetitions every other workout.
3. High Intensity Cardio: 20 minutes
Our cardio training philosophy is pretty simple. If clients want to perform normal cardio training (running on the treadmill, biking, etc), there is no sense in them paying us to watch them do it. Instead, we focus on high intensity cardio training. Not only is it more effective, but it’s also more efficient. Plus, the variations are endless so it never gets boring.
Here’s a sample workout we use:
- Sled Sprint Push – 1 every minute on the minute for 10-15 minutes
If you include those 3 components in every single workout you do, we guarantee you’ll see results you’ll love.
If you have a question about any of the components above, just ask us. We’ll be glad to help you out and make sure your workout is working for you. When it comes to fitness, our team is second to none. Our certifications include:
- Certified Strength and Conditioning Specialist via the National Strength and Conditioning Association
- Certified Functional Movement Screen Level I Specialist via FMS
- Certified Personal Trainer via the American Council on Exercise
- Certified Personal Trainer via the ISSA
- Certified Piloxing Instructor
- Certified Spin Instructor
- Bachelor of Kinesiology from SIU-E
- Doctorate of Pharmacy from the St. Louis College of Pharmacy
And if you’d like to exercise with us, e-mail us at ageless24hfitness@gmail.com to inquire about our personal training options. Sessions start at $12.
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