So the other day I was
in a bit of a rush, my boyfriend was bowling in the Michigan Masters, and I needed
to get a quick work out in. One of the hardest things for me is trying to fit
everything I want to do into my day. Here is my typical day wake up at 6:30 am
to go to the gym, workout for about thirty minutes, get ready for work, then I work
from 8 am to 5 pm, most of the time. Now my day does not end there, I then go
pick up my dog, go home and make dinner, and sit down to do homework. So on
Saturday I got all my homework done for school and rushed off to the gym. Now
everyone knows this time of year there is a lot of people in the gym. That
being said I had no choice but to do a quick cardio work out. Yes it sucked but
that was the only option I had, seeing how almost every weight bench and
machine was taken. I didn’t just want to give up on working out that day
because I knew that I would not be eating the best the rest of the day. So I hopped
on a treadmill (dread mill) and did two minutes of warm up. For me this is a
steady walk, just to get my blood flowing. After that is when it gets
difficult, I began doing sprints.
This is where you run at a fast pace for 40
seconds then hop your feet to the side of the treadmill and rest for 20
seconds. I normally do this for 20 minutes and do a two minute cool down of a
steady pace again.
As you can see in the image above I was tracking my
heart rate with my Polar H7 Heart Rate Sensor, and it tells me how long I was
working out for and how many calories I burned. I started tracking it early
because I just got it and was playing around with it. You can also see in the image
that at the end my heart rate dropped, that’s where I began my cool down.
So I can see how for most people say that they don’t have
time to work out. But hey guess what we all have the same 24 hours in a day, it’s
all about how you use your time. One thing that I always go to when I don’t have
a lot of time, or heck I just don’t want to wake up as early, I do a quick 30
minuet work out by doing super sets or circuit training. I don’t know how many
people go to Planet Fitness, but they have a great 30 minuet circuit that even beginners
can do.
A Great 30 Minute
Workout
SUPERSET
1.
BARBELL CURL
a.
2 warm-up sets of 10 reps
2.
LYING TRICEPS PRESS
a.
2 warm-up sets of 10 reps
SUPERSET
3.
BARBELL CURL
a.
3 sets of 10 reps
4.
LYING TRICEPS PRESS
a.
3 sets of 10 reps
SUPERSET
5.
HAMMER CURLS
a.
3 dropsets to failure
6.
SEATED TRICEPS PRESS
a.
3 dropsets to failure
SUPERSET
7.
STANDING BICEPS CABLE CURL
a.
1 set of 25 reps
8.
TRICEPS PUSHDOWN
a.
1 set of 25 reps
