High Efficiency Strength Training
Making strength training work with a busy schedule
Team! If you are like me, the day can completely get away from you and leave you with limited time to train. Today's workout is a strength training "couplet" that you can do in 30 minutes and still make gains in your upper and lower body strength. This workout also travels well and can be done with minimal equipment. Enjoy! -Carla
This is one of my favorite strength training structures because it is so time-efficient! Having an upper and a lower body movement performed on alternating minutes on the clock allows for a little “spice” with the time pressure, but adequate rest for the lower body while performing the upper body movement, and vice versa. What you get is an incredibly time-efficient strength training experience that will get your heart pumping and blood flowing while you get stronger!
Take 5-10 minutes to select your weights for the dumbbell front squat and your option for the bench dips. Select a moderate weight for the front squats where you can confidently do 7 repetitions unbroken. Although it is a low number of repetitions, it is a relatively high volume with 7 sets (49 repetitions) of each movement!
HOW TO: Set a timer for 14 minutes or use a timer with the every 1 minute format. When the timer starts, perform 7 front squats. Rest for the remainder of the minute. When minute 2 starts, perform 7 dips. Rest for the remainder of the minute. Continue for the 14 minute time domain.
EMOM 14 (Every minute on the minute for 14 minutes).
Odd Minutes: 7 Dumbbell Front Squat
Even Minutes: 7 Bench Dips
If no dumbbells, you can do a “goblet” style squat holding a kettlebell, sandbag or back pack (or any object you can safely hold to your chest). If only lighter weights are available, increase the repetitions to 10 per minute.
For the bench dips, find a stable box, bench, table, chair, park bench - whatever is around you. Extend the legs out straight for more of a challenge or keep them bent to make it a little easier. You choose your experience!
If you have unlimited access to equipment, then consider using a barbell for the front squat, go a little heavier and take it off the rack. For the dips, try ring dips if you have rings - otherwise a box will do!
I am guilty as charged of skipping the cool down when my time is limited. I figure running up the stairs and rushing to my next appointment is an adequate cool-down! We all do it. But today, I’m including this great little 5 minute post-workout stretch. Time just doesn’t always permit for an ideal 20 minute “find your Zen” cool-down. But this short segment gets the job done on these time-pressed days.