Anatomy of a 30-Minute Training Session: Part 2
In case you missed Part 1 on Monday, you can check it out here. Today, Chris Kelly breaks down each component of the 30-minute template used at Peak Fitness.
The Warm-up
While a standard warm-up would include a gradual transition from mobility drills to integration and power training, the reality is, in a 30-minute session, we have around 3-5 minutes to make this happen. The good thing is, this also allows us to show these clients what “warm-up” really means!
In my experience, I have found that gradually building up from slower mobility exercises to full-body power movements is a great way to teach new exercises and increase work capacity. This is done by performing a medley of exercises back-to-back for 20-30 seconds for several minutes at a time.
The Strength Circuit
ADVANCED CLIENTS
If the client blows through our initial circuit (3 rounds or more), we know that it is safe to increase the repetitions, intensity and number of exercises:
Push – Floor dumbbell press
Pull – One-arm row
Legs – Split squat
Core – Push-up pike
BEGINNERS
By contrast, a client who scored poorly (less than 3 rounds) is given fewer, simpler exercises which require a shorter transition period (think getting up off the floor or walking across the room):
Push – Push-up
Pull – Band row
Legs – Squat
Conditioning
While five minutes may not seem like enough time for metabolic training, density circuits with short rest intervals (10-30 seconds) are a fantastic way to pack a lot of work into a small period of time. As with the strength circuit, the key is to program exercises using equipment that is close by and will allow for quick transition.
Corrective Exercise
In keeping with our timed-circuit theme, we round out our 30-minute sessions with corrective exercise circuits that also require similar equipment and minimal transition. Based on the client’s initial FMS screen and some additional testing, we generally program 2-3 corrective exercises as a timed circuit. This sometimes leads to minor compromises elsewhere, but even three minutes of mobilization drills or work for smaller stabilizer muscles can yield big results.
And there you have it! A well-rounded workout in just 30 minutes.
But don’t forget: “Working out” is not the goal; you should always have a training program in place. On Friday, I’ll show you how to progress your workouts while still sticking to the 30-minute time limit.
Filed under: exercise programs
