Last week I had to miss a couple of days’ training due to work (damn that day job!) which left me an upperbody, a lowerbody and a cardio session short for the week…so, what did I do? I did it all in one session and totally loved it! hers’s how I did it.
After 1000 meters on the rowing ergo W/U (building up intensity each minute till close to flat out got last 150 meters)
Horizontal Push Eg DB Bench
Skip 1 minute
Horizontal Pull Eg Bent over row to chest
Skip 1 minute
Vertical Push eg Military press
Skip 1 minute
Vertical Pull eg Chins
Skip 1 minute
Quad domianat legs eg high bar squats
Skip 1 minute
Hip dominant legs eg SLDLs/RDLs
Skip 1 minute
Abs eg cable woodchop
Skip 1 minute
Abs eg reverse crunch
Skip 1 minute
Repeat entire circuit using different exercises 2 more times!!!
Calves were worked pretty hard in the skipping and arms were used indirectly in all upper body movements hence they weren’t included in the session.
The skipping started out all fancy - doubles, crossovers, knee ups etc but by the end it was really just trying not to trip over the rope and keep the thing spinning.
All reps were in the 8-15 range - a little higher than I like to use
(3-8) - and rep or two shy of failure.
This work out really was tough and I think if done regularly very productive to fat loss/FFM maintainence.
I guess the point of this post is don’t get disheartened if life gets in the way of your training but find ways of doing atleast something which will keep you heading towards your fitness and physique goals. Even a small amount of exercise is probably more than most people are doing!
Patch.