Workout within a limited time

aoa321

Hi,

I have just found out that I can visist the gym near work for €1.50 at lunch-time (subsidised by the firm I work for). I am going to start going for a couple of days a week, but I have a very limited amount of time available to me (approx. 45 mins in the gym).

I already do a lot of walking, play 5-a-side football regularly and I also do a fairly strenuous session on a rowing machine once a week. I am now going to try to build up a bit of strength and condition my muscles (I have realised over the last couple of weeks that I am unbelievably weak).

And now the big question is ... is it possible to have a warm-up and do some sort of decent session within 45mins (or even less) in a fully equipped gym ?

Any suggestions would be welcome
Thanks

Mr E

Sure it is. Ask one of the staff in the gym to do a program for you. Tell them of your time constraints. That should get you started, anyway!

Gillie

Originally posted by TmB
Sure it is. Ask one of the staff in the gym to do a program for you. Tell them of your time constraints. That should get you started, anyway!

Kinda on the same topic...I am looking for a workout plan for myself.

I have no intention of visiting a gym.
I play tennis at least twice a week and indoor footy every sunday.
I would like to build up my chest and abs. I have weights but no bench (yet).
Suggestions?

Thanks

Trojan

Originally posted by Gillie

I would like to build up my chest and abs.

Wide arm press-ups will do a lot for strengthening your chest (narrow grip for arms).

Morpheus

Im trying to get fitness back, ive been out of soccer since october, and have a small belly (which ive never had before!) im carrying about 6 pounds more weight than before injury and im trying to lose it. I dont drink much, but have begun eating more junk food than ever before!!! im gonna try and drink lots of water every day at work.

Can I get some advice on the regime below please??

Dont have access to a gym as yet, i really dont have enough time in the evenings, too many other obligations, so around 10 or 10:30 every night i get time to myself.

Heres my program... about 40 minutes of ankle exercises (recovery from ankle ligament injuries) just starting back running twice a week for around 30-40 minutes per session.

then i do some different pressups, situps and dips.

Built up to 3 reps of 25 pressups in just 3 weeks, originally I could do only 5 or 6, im trying to do them slowly but its harder.

3 reps of 20 situps

2 reps of 30 dips using a chair

im introducing pullups soon (fitted a bar to the roof of the shed) bit of an improv "at home" training session, it supports my weight but is fairly sore to grip!! I can manage about 4 or 5 pullups at most, im 5'10 and weigh just under 12 stone, i dont have great upper body strength so this is tough.


Oh yeah as i mentioned in my 2 physios thread, i need exercises to build up the inside quadricep muscle on my left leg. im googling this as we speak though.

silverside

what you could do is set up a little circuit for yourself in the garden, make up 15 exercises and spend 30 seconds on each then do it again, the exercises could include pushups situps, back extensions, bicep curls, jumping jacks, upright row, burpees, shuttle runs, mix of cardio and strength. What you would need is
a circuit plan
a beeping watch
a mat (or do it on the ground if grass is dry)
a set of the little plastic weights (possibly)
a set of powerbands/skipping rope (possibly)

If you do 40 seconds on with no break you would get a very good allround workout

similar to what you are doing now except you are getting a cardio workout at the same time. You could also do pushups before you are fully recovered from e.g. dips so get more 'burn' or advantage from it.

You could copy an existing circuit from a gym or make up your own.

On your existing programme, its ok but make sure to balance out the muscles, do some wide arm/narrow arm push ups, do some twisting situps to get the obliques working, do some back extensions so your abs dont get too strong for your back.

silverside

do you write a blog under the same name on another Irish message board morpheus?

Morpheus

*cough* no never *cough* whos asking?

silverside

you might recognise my nick from that same board!

Morpheus

ah yes indeed! hows things? are you working at the minute??
im thinking im the only muppet dragged into work on good friday.

silverside

not bad, should be studying now though...

BrianD3

I can manage about 4 or 5 pullups at most, im 5'10 and weigh just under 12 stone, i dont have great upper body strength so this is tough

4-5 pullups @ 12 stone isn't bad. There are an awful lot of out-of-shape 12 stone guys out there who can't even do 1 pullup!

Once you can do around 8-10 pull ups using your own bodyweight, you could start to add some weight. Maybe start off by strapping on some 2.5 kg ankle weights (available from JJB sports) If your ankle injury prevents this, then as an alternative you could get a dip belt and hang a plate from it. Even if you only add 5 kg or so at first, you will notice the pullups being significantly harder.

BrianD3