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Lunchtime routine

  • 14-06-2013 1:48pm
    #1
    I am pie
    Closed Accounts Posts: 4,652 ✭✭✭


    I have about an hour at lunch that I want to fill 2 or 3 times a week with a short intensive gym workout. Late 30's overweight and looking to build up a bit of core fitness and halt the slide towards looking like a pear on legs. Not expecting short term miracles. I guess between changing and the 5 min walk I would be left with 30 to 35 mins. When I am in the gym and don't like watching tv, chatting or anything other than getting on with it. In & out asap.

    What's my best approach, bear in mind I am not in great shape so I´ll need to ease myself in ? I was thinking 5 mins of aerobics to raise the heart rate and then kettle bells and other 'free' weights. No machines and not much cardio?

    Am I way off track?

    Diet - I more or less know what I need to do, I hope.


Comments

  • #2
    Stench Blossoms
    Closed Accounts Posts: 9,390 ✭✭✭Stench Blossoms


    Re diet - post it up.

    If i were you I get a trainer in the gym to give you a program. Tell them what your goals are etc.


  • #3
    I am pie
    Closed Accounts Posts: 4,652 ✭✭✭I am pie


    I went with a trainer previously (pre-wedding last year) , I have the diet prescribed then so I would plan to stick with it. It included 3 fairly distinct phases which initially focused on removing carbs, slowly reintroducing and then some carb cycling based on what training was planned that day. Honestly, it was so long I couldn´t face typing it all out but i genuinely was happy enough with it. I might eat eggs rather than chicken for breakfast as that was a miserable chore.

    Had really good results with the previous trainer, we used them in the run up to our wedding. Left the country, had a long honeymoon and spent some time basically eating and drinking here...8 months of inactivity and greediness have wrecked my waistline.

    The only problem is that for a variety of reasons I cannot commit too much time in the evening so I am looking for shortened routines that build up in intensity as my fitness develops.


  • #4
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    You could do plenty with 35 mins, if its the difference between doing something or doing nothing.

    If you took 5-10 mins to warm up using some simple mobility exercises, you could then delve in to a simple 15 minute Kettlebell routine, something like 5 KB squats, 5 KB rows (each arm) and 5 KB presses (each arm) and see how many rounds you could do in 15 mins. Then move on to 10 minutes on a rower/cycle conditioning, doing 30 seconds on, 30 seconds rest, or some variation of that, 20 on/off, 40 on 20 off etc. If you fancy a cool down, you could just skip the conditioning - especially since you are somewhat time restricted.

    The above was bastardised from Will Heffernans blog. Maybe some of the crossfitters would be better in finding you a 15/20 minute workout that encompasses a lot more movement or effort. Of course, you wouldn't do that one workout all the time, you'd possibly use that as one of your 3...

    I'd strongly recommend looking up a simple 5/10 min mobility warm up, to save yourself an injury and to improve your overall performance.

    http://informedperformance.wordpress.com/


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