So you can make it to the gym almost every day…but you just don’t have the time when you’re there. To really get optimum fat-burning and lean-muscle-building results, you have to devote at least an hour every time you show up, right? Not necessarily – with the following program, you can achieve great results with just a half-hour workout. This program is perfectly designed for the individual who can easily devote 30 minutes a day to exercise – no more, no less. The goal of this workout program is a lean body with impressive muscular tone.
The workout is based on a recovery concept. Your body actually responds to a
workout during the rest and recovery period following exercise. It is during this time
that the muscle rebuilding and repairing response takes place, as well as the
cardiovascular adaptations that boost the metabolism and allow your body to more
efficiently use oxygen and maintain fitness. By using a push-pull cycle combined
with a light-heavy pattern, this workout allows for optimal recovery and maximum
results.
Each lifting day is completed as a circuit, moving from one exercise to the next with
minimal rest. Every circuit is completed a total of five times. Five sets, which may
seem high for volume, will fatigue the muscle to a much greater extent than fewer
sets, which is one of the reasons this routine achieves results with a relatively small
number of exercises. To allow for good lifting form, a 45-60 second rest is
recommended after each circuit. Your heart rate will stay very high during this
routine.
For the cardio on lifting days, attempt to maintain as difficult an effort as possible
for 10 minutes. Several examples would be a hard run on the treadmill, sprint or hill
climb on the bike, or fast feet combined with high resistance on the elliptical
trainer. On the days that incorporate 30 minutes of high intensity cardio intervals,
use a 1:2 work/rest ratio, which means you push at a very hard effort for a certain
period of time, then recover at an easier effort for half the time of the hard effort.
For instance, perform a treadmill sprint for 2 minutes, and slow to a jog for 1
minute. As long as you go for 30 minutes, you may adjust the length of your cardio
intervals as desired. Typically, the longest interval you should complete is 5 minutes
long (which would be paired with a 2.5 minute recovery effort). Warm-up/cool-
down is recommended, but not completely necessary.
For the purposes of this workout, the core abdominal routine is treated as an
entirely different movement, since it is difficult to classify torso work as pushing or
pulling. Instead, abdominal work is divided into upper, lower, and rotational torso
routines, retained the 5 set theme and spaced with optimal 48 hour recovery
periods between each workout.
The entire program is completely outlined on the next page…
Day 1 – Heavy Pull + Upper Abs: (begin with 10 minutes high intensity cardio)
Complete 5x circuits
Barbell Clean or Bent Row – 8 reps heavy weight
Pull-Up – 8 reps heavy weight
Barbell Deadlift – 8 reps heavy weight
Upper Abs – 5 sets incline crunch with medicine ball
Day 2 – Light Push: (begin with 10 minutes high intensity cardio)
Dumbbell Chest Press – 10 reps medium weight
Dumbbell Shoulder Press – 10 reps medium weight
Barbell Back Squat – 10 reps medium weight
Day 3 – 30 High Intensity Cardio Intervals with 1:2 work/rest ratio
Lower Abs – 5 sets hanging leg raises
Day 4 – Heavy Push: (begin with 10 minutes high intensity cardio)
Incline Chest Press – 8 reps heavy weight
Barbell Push Press – 8 reps heavy weight
Dumbbell Walking Lunge – 8 reps each leg heavy weight
Day 5 – Light Pull: (begin with 10 minutes high intensity cardio)
Lat Pulldowns or Light Pull-ups – 10 reps medium weight
Seated Row or Standing Narrow Grip Row – 10 reps medium weight
Low Back Extensions or Leg Curls – 10 reps medium weight
Rotational Abs – 5 sets cable torso twist to each side
Day 6 – 30 High Intensity Cardio Intervals with 1:2 work/rest ratio
Day 7 – Rest or 30 Cardio with 1:2 work/rest ratio
Like any new exercise routine, your body will adapt to a different workout within
4-8 weeks, so make sure to continually change your choice of exercises, and do not
simply rely on the exercises provided in this article. If you enjoy this routine, you
may be interested in similar workouts that a personal trainer can provide. Be sure to
check out the online personal training website Pacific Elite Fitness at
http://www.pacificfit.net. Remember – the fastest, most easily maintained results occur
with an exercise program that is tailored to your personal health and exercise
history. Working with a personal trainer is the best way to get fit, and scheduling is
flexible, inexpensive, and easy with online personal training solutions, so try it out!
Personal trainer and fitness coach Ben Greenfield runs the online training website Pacific Elite Fitness, and holds Bachelor’s and Master’s degrees in Sport Science and Exercise Physiology, as well as certifications from the National Strength and Conditioning Association as a Personal Trainer and Strength and Conditioning Coach (NSCA-CPT & CSCS). For over 6 years, Ben has coached and trained professional, collegiate, and recreational athletes, and helped hundreds of individuals achieve their personal fitness goals. For more information on online personal training and fitness, contact Ben at elite@pacificfit.net or visit http://www.pacificfit.net
