This weekend at Perform Better LA, I presented on some of the challenges that today’s client faces. Obesity is at an all time high, fitness might just be at an all time low and postural issues just compound the issues. Add to that the fact that we live in a more automated society than ever before yet people have less time than they have ever had.
The challenge: deliver a COMPLETE training session that covers ALL the qualities that a client needs to have trained in today’s world and provide a cardiovascular stimulus without performing sloppy repetitions or moving fast, or against the clock just for the sake of it. (The attendees are probably sick of me and my team yelling ‘clean repetitions, clean repetitions’). And get it done in under 30 mins….
Here’s the workout:
R.A.M.P. (Range of Motion, Activation, Movement Preparation) – 6 mins
Hip flexor stretch
Half kneeling thoracic rotation
Glute bridge with mini-band
Mini band forward and back walking
Mini band sidesteps
Jogging
High Knees
Butt kicks
Side shuffles
Carioca
Core – 4 mins
Side Plank with row combo (sets of 10)
Power – 3 mins
Squat Jumps – 5 reps every 45 seconds, for 4 sets
Resistance – 8 mins (4 mins each pairing)
RFE Goblet Split Squat paired with 2 point band row (12 reps of each)
Lateral lunge with touch, paired with running push ups (12 reps of each)
Metabolic – 3 mins
Reaction ball with partners
With transition time and explanation time – this workout took exactly 30 mins.
Here’s something else – the groups all performed isometric holds, regular speed repetitions and explosive reps.
They trained sagittal plane movements, frontal plane movements and transverse plane.
We also squatted, lunged, pushed, pulled, twisted, bent and worked the single leg stance.
In other words – they trained the full contractile spectrum, and every movement that the human body was capable of. The sequencing and intensity of the exercise selection meant that there was a cardio demand the entire time, without having to do anything “against the clock”. It was truly a complete workout.
Well done to all the attendees and thanks again to the Perform Better crew.
Next up on the 2012 tour is San Francisco in two weeks.
–
AC
