Jackie Wright: The 30-Minute Express Workout, Part 2
Second in a three-part series Here’s hoping you checked out last week’s column, but if not, take a moment to do so and then review this segment of the program, completing this 30-Minute Express Workout the following week.Make certain to view the frequency, intensity, volume and type components of the program described last week so you may have a solid understanding of these important aspects to the program. As always, prior to beginning any exercise program, please consult your physician.30 Minute Express Workout(Monday/Wednesday were featured last week)• All warm-ups will be approximately five minutes in duration and consist of walking briskly indoors/outdoors, elevating the RPE’s to a 1-2 which is very light to light exertion. All cool downs will be approximately five minutes in duration and consist of myofasical release and stretches for all major muscle groups promoting flexibility.Tuesdays/Thursdays Emphasis on muscular strength training and core-8-station circuitThe sequence is one, five-minute high intensity cardio segment which includes five, 15 second all out sprints followed by a 45 second active recovery interval. Each muscular strength training segment will include a 30-second set, 15 seconds active recovery and another 30-second set. The 7-minute abdominals/core stability segment will include five exercises requiring approximately seven minutes to complete. Warm-up 5 minutesSegment #1Cardio – 3 minutesSegment #2Muscular Strength Training – 75 secondsSegment #3Cardio – 3 minutesSegment #4Muscular Strength Training – 75 seconds- focus upon lower bodySegment #5Muscular Strength Training – 75 seconds – focus upon function/multi-planarSegment #6Muscular Strength Training – 75 seconds – focus upon compound movementsSegment #7Muscular Strength Training – 75 seconds – focus upon upper body Segment #8Abdominals/Core Stability – 7 minutesCool Down Stretching/Flexibility/Myofascial Release – 5 minutesFridaysEmphasis on cardio + balance + core stability6-station circuitThe sequence is five minutes of steady state cardio with a 4-6 RPE which is somewhat hard to heavy exertion where you are able to say your name and phone number followed by a 75 second balance and core stability segment. Each balance/core stability segment will include a 30-second set, 15 seconds of active recovery and another 30-second set.Warm-up 5 minutesSegment #1Cardio – 5 minutesSegment #2Balance + core stability – 75 secondsSegment #3Cardio – 6 minutesSegment #4Balance + core stability – 75 secondsSegment #5Cardio – 5 minutesSegment #6Balance + core stability – 75 secondsCool DownStretching/Flexibility/Myofascial Release – 5 minutesSaturdays or SundaysYou choose which will be your sixth day if necessary with the other day serving as your rest/relaxation/fun day.Sixth Day – Emphasis on total body muscular strength training and abdominals/core stability – no cardio- 4-station circuit. However, you should still strive to move quickly from one station to the next keeping the RPE’s 5-6 which is heavy exertion achieving momentary muscle failure on each set. You will repeat this circuit three-four times through. Warm-up5 minutesSegment #1Lower Body – 75 secondsSegment #2Upper Body – 75 secondsSegment #3Total Body – 75 secondsSegment #4Abs/Core – 75 secondsCool DownStretching/Flexibility/Myofascial Release – 5 minutesBe sure and catch us next week for all of the specific skills/drills for each program sequence.Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com , her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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