time crunch training

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Time Crunch Training

Stay in shape over the holidays with a workout tailored forany busy schedule.

by Joe Stankowiski, C.P.T

Whether you’re traveling, shopping for gifts, or doing time withyour extended family (yeah, you read that right), you’ve got noexcuse to miss any workouts this holiday season. You’re more

apt to have a happy New Year if you don’t have to spend the first six months of ’08 feeling guilty about your extra holidaypounds. We’re going to show you how to train—no matter howlittle time or equipment you have. You might even burn off alayer of that “winter coat.”

The program offers three workouts. Take your pick, based onhow much time you have to train. Workout A requires only yourbody weight and takes just 10 minutes to complete. Workout Bcalls for some light weights (fruitcakes and tube socks may suffice) plus basic household objects (such as chairs) and takes roughly 20 minutes. Workout C is a 35- minute routidesigned for a public gym or a well-equipped home gym. You can do any of these routines and stay in shape allthrough the season. You can even combine them to suit your schedule.

Each workout trains the body with minimal rest, providing a time-effi cient workout that leaves your body no choito shed some extra pounds.

DIRECTIONS

FREQUENCY Perform Workout A as often as you like. Perform Workout B three to fi vetimes a week (doing it on two days back-to-back is OK, but no more), butdo not perform it the day before or after you do Workout C. (For instance,you could perform B on Monday and Tuesday, take Wednesday off, thendo B again on Thursday and Friday, rest Saturday, and then perform C on

Sunday.) Perform Workout C three to four times a week, resting at least aday before repeating Workout C or B. Feel free to organize the workoutsaccording to your schedule, but don’t train more than two days in a row(unless you’re doing Workout A again).

WORKOUT A – HOW TO DO IT Perform the exercises (A through D) as a circuit, completing one set ofeach exercise with no rest in between. After you’ve completed the last exercise(D, the mountain climber), rest 30 seconds. That’s one circuit. Nowperform two circuits back-to-back without rest in between. Rest 30 seconds,and then perform three circuits back-to-back without rest.

WORKOUT B – HOW TO DO IT Perform each pair of exercises (marked A and B) as supersets, resting 45to 60 seconds after exercise B. (So you’ll do one set of A, then immediately

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do one set of B, and then rest.) Follow the same procedure for theremaining two exercise pairs before repeating the fi rst pair. (So you’ll complete1A and 1B, then 2A and 2B, and so on until you’ve performed one setfor each exercise in each pair.) Repeat the process until you’ve completedthree sets for each pair.

WORKOUT C – HOW TO DO ITWarm up by performing one circuit of Workout A. For Workout C, performall the exercises as straight sets, completing all the prescribed sets for anexercise before moving on. Rest 45 to 60 seconds between sets.

A ALTERNATING PRISONER SQUAT WITH ROTATION

Stand with your feet shoulder-width apart and your hands behind your head (think of a prisoner about to be searKeeping your lower back in its natural arch, squat down as low as you can [1], then rise back up, rotating 90 deto one side and pivoting on the opposite side’s foot [ 2]. Squat down again and come back up rotating to the oppside [3]. That’s one rep.

B REVERSE CRUNCH

Lie flat on the fl oor with your arms out to your sides, your palms up, and your hips and knees bent 90 degrees (calves will be parallel to the floor) [1]. Contract your abs, and curl your hips up off the fl oor [2]. Lower your hipsyour calves are again parallel tothe floor. That’s one rep.

C ALTERNATING STAGGERED PUSHUP





Get into pushup position, and place one hand a few inches forward on the fl oor and the other a few inches backthat your hands are staggered [1]. Lower your body until your chest is about an inch off the fl oor [2], and then pyourself back to the starting position. That’s one rep. Switch the position of your hands [3], and repeat.

D MOUNTAIN CLIMBER

Get into pushup position, and tuck one knee up under your chest as if you were about to break into a sprint [1]. explosively drive that leg straight back while simultaneously tucking the opposite knee under your chest [2]. Switback and forth three times. That’s one rep. (You should count every time your knees switch and on the count ofcall one rep.)

1A PUSHUP ON CHAIRS





Get into pushup position, resting each hand on a chair and your feet on the floor [1]. Lower your body until youris between the chairs [2], and then push yourself back up. That’s one rep. If you can’t complete at least 15 reps,increasing the elevation of the chairs with a book on each side.

1B HANDS-OVERHEAD BULGARIAN SPLIT SQUAT

Stand a few feet in front of a bench or chair (with your back to it), bend one knee, and rest the top of your foot obench or chair. Reach your arms straight overhead [1]. Keeping your torso upright, bend your opposite knee anyour body until your rear knee touches the floor [2]. Reverse the motion to return to the starting position. That’srep. Complete all your reps on that leg, then switch legs and repeat.

2A TRICEPS EXTENSION ON FLOOR





Get into pushup position with your hands a few inches above your shoulders. Bend your elbows 90 degrees so tyour forearms rest on the floor [1]. Keeping your body straight, extend your elbows so that your torso rises (it sh

feel like you’re doing a regular triceps extension) [2]. Reverse the motion to return to the floor. That’s one rep.

2B DUMBBELL STEPUP

Stand facing a bench or chair with a dumbbell or other weighty object ineach hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floDrive your foot into the bench, and raise yourself up so you’re standing on the bench with your rear foot hanging[2]. Reverse the motion to returnto the floor. That’s one rep. Perform allyour reps on one leg fi rst, then switchlegs and repeat.

3A ISOMETRIC ROW ON CHAIRS





Place two chairs near each other and lie back between them, resting your triceps on them. Keeping your body stdrive your elbows straight back so that you feel your upper back tense as you support your weight with your armthe position for as long as you can.

3B HORIZONTAL OVERHEAD PRESS

Lie facedown on a bench or table, and position your arms at shoulder level,as if you were about to perform an overhead press [1]. Now press your arms straight out just as you would in a(because of the angle, you’ll feel the tension in your upper back rather than your shoulders) [2]. Reverse the moreturn to the starting position. That’s one rep.

1 DEADLIFT





Stand with your feet between hip- and shoulder-width apart, your toes straight ahead. Squat down and grab thewith an outside-shoulder-width, palmsdown grip [1]. Keeping your lower back in its natural arch, drive with your land push your hips forward, lifting the bar to hip height as you rise [2]. Reverse the motion to return the bar to thThat’s one rep

2 FEET-ELEVATED SIDE-TO-SIDE PUSHUP

Get into pushup position with your feet on an elevated surface, such as a bench or chair [1]. Perform a pushup [then shuffl e your hands a few inches to one side [3]. Perform another pushup [4], and shuffl e back to the opposide. Each pushup is one rep. Continue shuffl ing your hands in this fashion until you’ve completed all your reps.

3 ALTERNATING DUMBBELL LUNGE WITH REACH





Hold a dumbbell or other weighty object in each hand, and stand with feet shoulder-width apart [1]. Step forwardone leg, and lower your body until your front thigh is parallel to the fl oor and your rear knee nearly touches the flAs you lower yourself, twist your torso toward your front knee and reach forward with the opposite hand so that iup in front of the lunging leg [2]. Reverse the motion to return to the starting position. Perform all your reps on ththen switch legs and repeat, reaching in the opposite direction with the opposite hand.

4 BARBELL CLEAN AND PUSHUP

Set a barbell on the fl oor, crouch down, and grab it with hands shoulderwidth apart. Your lower back should be inatural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises tlevel, fl ip your wrists over so that your palms face the ceiling and your upper arms are parallel to the fl oor. Alloknees to bend as you absorb the force of the bar at your shoulders [2]. Reverse the motion to return the weight toor. Now shoot your legs straight back so that you end up in pushup position with your hands on the bar [3]. Perpushup [4], then return to the starting position of the clean. That’s one rep. Do not take your hands off the bar unset is complete.

5 LEVER SQUAT AND PRESS





Wedge one end of a barbell into a corner, and hold the other end in one hand at shoulder level. Get into an athlstance with hips and knees bent [1]. Straighten your hips and knees, and press the bar straight up, pivoting on ofoot to help drive it up [2]. Reverse the motion to return to the starting position. That’s one rep. Complete all youon that side, then switch sides and repeat.


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