{"id":4647,"date":"2023-06-05T14:51:56","date_gmt":"2023-06-05T14:51:56","guid":{"rendered":"https:\/\/eufad.com\/?p=4647"},"modified":"2024-01-04T16:07:20","modified_gmt":"2024-01-04T16:07:20","slug":"plan-b-short-workouts-that-will-save-your-day-2","status":"publish","type":"post","link":"https:\/\/eufad.com\/?p=4647","title":{"rendered":"Plan \u201cB\u201d \u2013 Short Workouts That Will Save Your Day"},"content":{"rendered":"

Like most serious sport athletes, you\u2019ll do whatever it takes to become successful. <\/strong>Because it\u2019s important, you\u2019ll find time, make time, and commit to practicing specific sport skills, team practice\/strategy sessions, conditioning, strength training, and other necessary components. If you\u2019re a non-athlete, but enjoy exercising to get fit, lose fat, gain muscle, become stronger, or achieve another goal, you\u2019ll also find a way to train consistently if you\u2019re committed to achieving your goals.<\/p>\n

Both athletes and non-athletes occasionally face the reality of being pressed for time. <\/strong>That hour you thought you had now becomes twenty minutes. Work, school, family obligations, extracurricular events, unexpected emergencies, travel, etc. can get in the way of even the best designed training schedule, thus Plan B \u2013 a shorter session \u2013 is employed. Plan B is still a plan, so it shouldn\u2019t render a training session useless. In fact, it can be a better fit in many cases, especially when it comes to conditioning and strength training exercise sessions.<\/p>\n

Plenty of legitimate research shows that brief, demanding exercise sessions produce results similar to lengthier, lower-level sessions (Study at McMaster University, National Institute of Fitness and Sports in Japan, Journal of Strength and Conditioning Research, European Journal of Applied Physiology, Journal of Strength and Conditioning Research). In other words, instead of a 45-minute session, a 20-minute session will suffice if you train really hard! Why not? That\u2019s an extra 25 minutes to devote to something else.<\/p>\n

Knowing that brief, intense conditioning and strength training are effective, let\u2019s take a look at some examples. <\/strong>Literally, there are hundreds of exercise, drill, run, workout prescription, and time-to-complete combinations that can be used. That is a good thing because it will allow your specific situation to be addressed and you\u2019ll have plenty of variety to choose from.<\/p>\n

Here are a few ideas:<\/p>\n

20-Minute Conditioning:<\/strong><\/u><\/p>\n

Shuttle Runs<\/em><\/p>\n

Dynamic warm up \u2013 3:00<\/p>\n

20 x 30 yards @ :08; recovery time @ :32<\/p>\n

Cool down \u2013 3:00<\/p>\n

Versa Climber, Arc Trainer, or Stair-Stepper<\/em><\/p>\n

Warm up \u2013 2:00<\/p>\n

16 x :30 hard effort\/:30 easy<\/p>\n

Cool down \u2013 2:00<\/p>\n

Bodyweight Circuit<\/em><\/p>\n

Dynamic warm up \u2013 3:00<\/p>\n

As many rounds possible in 15:00: 10 x push ups, 15 x squats, max rep chin ups, 50 x mountain climbers, and 15 x abs<\/p>\n

Cool down \u2013 2:00<\/p>\n

10-Minute Conditioning:<\/strong><\/u><\/p>\n

Versa Climber, Arc Trainer, or Stair-Stepper<\/em><\/p>\n

Warm up \u2013 1:00<\/p>\n

14 x :20 very hard effort\/:10 rest<\/p>\n

Cool down \u2013 2:00<\/p>\n

Bodyweight<\/em><\/p>\n

Dynamic warm up \u2013 1:00<\/p>\n

Burpees with push up, walking lunges, and body weight ground pull up \u2013 each for as many reps possible in 2:30<\/p>\n

Cool down \u2013 1:30<\/p>\n

Sprints, Shuttle Runs, or Other Running Drill<\/em><\/p>\n

Dynamic warm up \u2013 1:00<\/p>\n

20 x all-out effort @ :05; recovery time @ :15<\/p>\n

Cool down \u2013 2:00<\/p>\n

20-Minute Total Body Strength Training:<\/strong><\/u><\/p>\n

One of Everything<\/em><\/p>\n

1:00 rest between sets \u2013 achieve overload within listed rep ranges \u2013 use barbells, dumbbells, plate-load or selectorized machines.<\/p>\n

Chest Press x 10-14<\/p>\n

Low Row x 10-14<\/p>\n

Overhead Press x 8-12<\/p>\n

Pulldown x 8-12<\/p>\n

Dips or Incline Press x 8-12<\/p>\n

Lunges x 6-10 each leg<\/p>\n

Leg Press x 12-16<\/p>\n

Glute-Hamstring Raise x 8-12<\/p>\n

Abdominals x 15-20<\/p>\n

Super Set<\/em><\/p>\n

No rest between exercise pairs \u2013 1:00 rest between segments \u2013 achieve overload within listed rep ranges or max reps \u2013 use barbells, dumbbells, plate-load or selectorized machines.<\/p>\n

Overhead Press x 8-12<\/p>\n

Pulldown or Chin Ups x 8-12 or max reps<\/p>\n

Overhead Press x 8-12<\/p>\n

Pulldown or Chin Ups x 8-12 or max reps<\/p>\n

Chest Press or Push Ups x 8-12 or max reps<\/p>\n

Face Pulls x 8-12<\/p>\n

Chest Press or Push Ups x 8-12 or max reps<\/p>\n

Face Pulls x 8-12<\/p>\n

Dips x max reps<\/p>\n

Upright Row x 8-12<\/p>\n

Dips x max reps<\/p>\n

Upright Row x 8-12<\/p>\n

Squat x 10-14<\/p>\n

Leg Curl x 8-12<\/p>\n

Squat x 10-14<\/p>\n

Leg Curl x 8-12<\/p>\n

10-Minute Total Body Strength Training:<\/strong><\/u><\/p>\n

1:00 rest between sets \u2013 achieve overload within listed rep ranges \u2013 use barbells, dumbbells, plate-load or selectorized machines.<\/p>\n

Push-Pull-Lower<\/em><\/p>\n

Incline Press x 6-10<\/p>\n

Low Row x 6-10<\/p>\n

Leg Press x 10-14<\/p>\n

Dips x max reps<\/p>\n

High Row x 8-12<\/p>\n

Romanian Dead Lift x 10-14<\/p>\n

Lower-Pull-Push<\/em><\/p>\n

Squat x 10-14<\/p>\n

Pulldown x 8-12<\/p>\n

Chest Press x 8-12<\/p>\n

Leg Press x 8-12<\/p>\n

Upright Row x 8-12<\/p>\n

Overhead Press x 8-12<\/p>\n