Posted on Sunday, 15th January 2012 by Irvy
This weekend at Perform Better LA, I presented on some of the challenges that todays client fes. 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 ft 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 todays 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.
Heres the workout:
R.A.M.P. (Range of Motion, tivation, Movement Preparation) 6 mins
Hip flexor stretch Half kneeling thoric rotation Glute bridge with mini-band Mini band forward and bk 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 eh pairing)
RFE Goblet Split Squat paired with 2 point band row (12 reps of eh) Lateral lunge with touch, paired with running push ups (12 reps of eh)
Metabolic 3 mins
Retion ball with partners
With transition time and explanation time this workout took extly 30 mins.
Heres 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 contrtile 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.
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