10.16.2012 / Blog Posts Health and Wellness
Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach
I have been home sick with a high fever for the past two days, and for the second day in a row I’ve had to cancel my training clients’ appointments. I feel really bad about doing that but I know I can’t go to the gym and infect them with strep throat! My clients are great and I love them all. They make the time to put their health and fitness a priority in their lives. They make appointments to train and they keep them because they know it’s important for them to be consistent in order to see results. They are moms, business people, sales professionals, doctors, I.T. geniuses, business owners and more. But they all manage to carve out time in their schedules for a workout. Some train at 6 a.m., some train at 6 p.m., but they get it done when they can.
We are all time-strapped, I know. I’m one of them. Even though I work in a gym, it doesn't mean I can always get my workouts in. Ironic, isn't it? Below I've put together some circuits based on the time you may have, whether it’s 5, 10 or 15 minutes. Obviously if you have more time you can double up to get an even better workout. And you can add some of your favorite exercises to mix it up.
5 MINUTES -
30 Seconds-stationary squats
30 Seconds-alternating forward lunges
30 Seconds-alternating rear lunges
30 Seconds-toe taps on a ball, step, footstool, alternate toes
30 Seconds-jumping squats (squat, spring up off the ground and land back into a squat)
TOTAL TIME: 2.5 minutes
10 MINUTES -
1 Minute-Warm up (jump jacks, run in place, arm circles).
2 Minutes-Boxing (throw punches like jabs, cross punches, uppercuts, hooks, remain light on your feet, and extend arms, alternate sides).
2 Minutes-Strength training (Use 5-10 lb dumbbell. Perform a shoulder press, then squat, then a forward lunge with each leg).
1 Minute-Cardio kicks-(Kick right leg forward, and then kick left leg back. Repeat for 30 seconds then switch legs).
2 Minutes- Strength circuit(Alternate 30 seconds of push ups with 30 seconds of bent over rows with your 5-10 lb dumbbells).
1 Minute-Cardio (jumping jacks jog, mountain climbers, jumping lunges).
1 Minute-Core (hold the plank position as long as you can, up to one minute)
1 Minute-Cool down/stretch
TOTAL TIME: 10 minutes
15 MINUTES -
3 Minutes-Cardio walk-jog intervals (walk fast for 10 seconds, jog for 10, and repeat. One song on your iPod should equal about three minutes).
2 Minutes-Strength circuit-(one minute of shoulder presses followed by one minute of push up planks. Perform 5 push ups then hold in plank position for a count of five. Repeat till time is up).
3 Minutes-Cardio walk/jog/sprint (same as above but add a 10 second sprint to the interval).
2 Minutes-Circuit (20 walking lunges while doing bicep curls, then alternating lateral lunges with a shoulder press. One minute of each)
3 Minutes-Cardio walk/jog/sprint intervals
2 Minutes-Core (10 burpees, also called squat thrusts, followed by 30 sets of bicycle crunches. Remember to go slow on the bicycle crunches).
TOTAL TIME: 15 MINUTES
In a time crunch? No time for exercise? Never again. Now you have a plan!
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