Got 20 minutes? I can give you abs!

Stardate: 30th August 2015

Ok, ok… maybe that should read: “Got 20 minutes, a lack of fear, a vomit bag, a box of tissue for your tears, 2 spare t-shirts, and maybe a change of underwear? Well… yea… I can give you abs.”

G’day all!

I’ve heard the complaints of the masses:

• “I don’t have time to exercise.”
• “The gym is SO boring.”
• “3 sets of 10? Who came up with that shit?”

Today, I’ll let you in on a secret: None of my clients have time for those concerns. None of them are applicable. Each of my clients works in a Type-A-primed, 8am-til-whenever, kind of environment. We neither have time to waste, nor any to spare for boredom.

We aint got time for boredom!

Here’s how we approach fat-loss:

Exhibit A: Kristin.

Kristin is a lawyer, and competitive olympic lifter, who hasn’t exercised in 8 months… due to a rough pregnancy. This is her 3rd week back with me…having been cleared to exercise just days prior. The first two weeks were mobility, skill tweaking, and conditioning. As a new mother, her time is very, very limited… as I’m sure you all can appreciate.

Her Circuit:    1 round

• Bike Sprint – 1 minute
• bodyweight plyometric squat – 1 minute
• deep squat hold – 1 minute
• bodyweight plyometric squat – 1 minute
• deep squat hold – 1 minute
• single-arm kettlebell snatch – 1 minute
• Bike Sprint – 1 minute
• barbell thruster (ass to calves) – 1 minute (ie squat to overhead press)
• bodyweight plyometric squat – 1 minute
• Barbell front squat (ass to calves) – 1 minute
• Hyperextension: bodyweight x 30 reps
• Barbell hang snatch – 1 minute
• front-loaded barbell reverse lunge – 1 minute
• Bike Sprint – 1 minute
• barbell overhead squat – 1 minute

Exhibit B: Kirk

Kirk is an accountant who, one year ago, had a 40 inch waist and zero mobility. After reaching his fat-loss goals with me, his work schedule intensified. So, we’ve had to find ways to use the limited time we have effectively.

His Circuit:        1 round

• bike sprint – 1 minute
• bodyweight plyometric squat – 1 minute
• bodyweight hyperextensions – 30 reps
• bodyweight plyometric squat – 1 minute
• bike sprint – 1 minute
• Standing behind the neck press x 1 minute (switched to push-press @ exhaustion)
• bike sprint – 1 minute
• Standing behind the neck press – 1 minute (switched to push-press @ exhaustion)
• Alternating-arm one-arm row: 1 minute
• Brisk 1km run
• Alternating-arm one-arm row x 1 minute
• GHD sit-up: 20 reps
• Alternating-arm one-arm row x 1 minute
• bike sprint – 1 minute
• Alternating-arm one-arm row x 1 minute
• bike sprint – 1 minute

Exhibit C: Liam.

Liam works in a quality control setting. That means long hours on his feet, and very odd shifts. Like Kirk, his time is limited. Unlike many others on my roster, Liam sometimes exercises with me in a sleep-deprived state. So our sessions have been optimised to accommodate such..

His Circuit:        1 round

• half burpee: 20 reps
• bodyweight plyometric squat: 10 reps
• push-ups: 10 reps
• bike sprint: 1 minute
• deadlift: 1 minute
• burpee w/o push-up: 1 minute
• bodyweight plyometric squat: 10 reps
• push-ups: 10 reps
• forearm plank: 1 minute
• bike sprint: 1 minute
• alternating arm row: 1 minute
• bike sprint: 1 minute
• barbell squat: 1 minute
• burpee w/o push-up: 10 reps
• push-up: 10 reps
• burpee w/o push-up: 10 reps
• push-up: 10 reps
• suspended inverted row: 1 minute
• bike sprint: 1 minute
• half burpee: 1 minute
• Plate front raise: 1 minute
• half burpee: 1 minute
• hang clean and press – 1 minute

Exhibit D:Shane

Shane is a lawyer. His client load sometimes leads to him getting to his personal training sessions late. Optimising that limited time sometimes means scrapping the plan for the day, and compiling a conditioning workout as laid out above.

His Circuit:        1 round

• bike sprint x 1 minute
• bodyweight plyometric Squat x 1 minute
• bike sprint x 1 minutebodyweight plyometric Squat x 1 minute
• bike sprint x 1 minute
• behind-the-neck barbell thruster x 1 minute
• bike sprint x 1 minute
• behind the neck barbell thruster x 1 minute
• bodyweight plyometric squat x 1 minute
• kneeling push-up x 1 minute
• plyometric squat x 1 minute
• barbell clean and press x 1 minute
• bike sprint x 1 minute
• kneeling push-up x 1 minute
• barbell row x 1 minute
• floor sit-up x 1 minute
• kneeling push-up x 1 minute
• barbell row x 1 minute

Putting Together a 20 minute Routine For Yourself:

Just how do we go about that? Easy

1. Assess your skillset. If you aren’t good at olympic lifts, leave them out. Not good at kettlebell stuff unsupervised? Leave them out. Working out at home, and don’t have much equipment? Bodyweight resistance exercises are great, especially for beginners.
2. Pick 1-2 exercises for each major muscle group (e.g. push-ups for chest, shoulders, and triceps, squats for the lower body, and pulling/rowing exercise for the muscles of the back etc.)
3. Place a conditioning/cardio exercise between each exercise to keep your heart rate up. You should be able to sustain this exercise for 30 seconds to 4 minutes (e.g. anything from skipping to a brisk walk or run; burpees fit here as well)
4. Do a light warm-up prior to starting. Nothing exhausting however. Exhaustion before the hard work starts is pointless.
5. Weight selection, where weights are used: 50-70% of your one-rep max works here. Expects loads of pauses. Don’t let go of that bar however! (NB: DON’T know what a one-rep max is, OR your percentages? Not interested in being that anal either? Pfft… No problem. Pick a weight that you can manage 8-15 reps with. The rest will take care of itself. Trust me)
6. Post complaints on Instagram @NarkSide. (lol)
7. Set your timer for 20 minutes. When it goes off, stop. Doesn’t matter what you’re doing. The session is over!

…as is this post. 😉

Yours in health, peace, and fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

p.s.
I’m sure you’re wondering what my OWN conditioning workout looks like… so I’ll share it–> How I approach my own conditioning.

(Please don’t try this. PLEASE don’t try this. It won’t take 20 minutes… or feel good. lol)