Making each workout count

This Saturday I attended the University of Texas Women's Sports and Conditioning Clinic. What an experience! It was just like being back on the soccer field for me. Lots of running, ladder drills, cone drills, sprints, high knees, high intensity weight circuits, UT chants, whistles, and 100 girls screaming and cheering for each other. It was exactly what I needed to feel like a strong and fast athlete again. However, I am in need of an ice bath, a few Ibuprofen, a deep tissue massage, and some TLC!

Each drill and training session was fast paced, high intensity, and 100% effective. Within the first minute of the drill my heart rate had increased, every single muscle was warm and loose, and I could feel the fat melting and my heart getting stronger. Rest came at intervals, and it was minimal in order to force us to adapt to the stress of the training. We were worked hard and intensely, it was done in a safe and effective manner, and each period of training was no more than 1 hour, approximately 8 minutes at each circuit.

Of course I could not take my trainer hat off, taking mental notes about the fast paced, high intensity workouts that I was participating in. What did I learn the most from this clinic? No matter how much time we have, be it 10 minutes or 60, one can always get a workout in. Every girl at the clinic was sweating profusely and physically exhausted after each drill, again each being only 8 minutes of continuous work.

That's the key. If you are short on time, it's the continuous work that will raise your heart rate, rev up your metabolism, and burn that unwanted fat. There was one circuit that I had to lower my weight to 5lb dumbbells because my butt was experiencing a serious kicking!!!!!! (It still hurts badly:)

This week, make each workout count, even if it is only for 10 minutes. All you need is a pair of dumbbells at a moderately challenging weight, and if you are at the gym you can also use a step/bench. If you have any questions about the exercises below please email me or ask me about them in the gym. This is set up so you will always get a workout in even when you are not training with me.

10 Minute Workout - 30 Minute Workout: (1 pair of dumbbells and a step/bench depending on your desired height)
* 30sec - 1.5 minutes for each drill, or 20 reps each, perform circuit 2-6xs depending on fitness level.
Use moderate to heavy weights and if you are advanced, challenge your stability by using a Bosu, one legged stance, or using movement with the squats and lunges.

1. Step ups: {Weights in each hand, by your side} Alternating legs, step up onto bench or step and then off.
CHALLENGE: If your knees are healthy, use a high step. REMEMBER to press through the heal.

2. Stationary forward or backward lunges: {Weights in each hand, by your side}
CHALLENGE: Perform walking lunges instead of stationary.

3. Standing shoulder presses: {Weights in each hand, elbows to shoulders, keeping forearms parallel to the mid-line of your body, pressing up above your head. CHALLENGE: Stand on one leg, or on a bosu.
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*Squat and Press:(Advanced) As you squat down, weights will be in starting shoulder press position. As you press up from squat, press the weights up and over your head.
EXTRA CHALLENGE: Move laterally to each side.

4. Bicep Curls: {Weights in each hand by your side, palms up} Curl weights up close to body up to your biceps. Lower back down to starting position.
CHALLENGE: Stand on one leg or bosu. OR, do walking lunges and curls! Lunge, curl, finish the curl, and then press up and switch legs.

5. Bent over rows: {Stand shoulder width apart, weights in hands by your side. Hinge over at waist 45 - 85 degrees, with either slightly bent legs or to a squat position. Make sure your neck is neutral, your core is tight, and your back is flat. Row weights up, elbows close to your side, squeezing shoulder blades. Return to starting position.

6. Chest Press: Use a stability ball for your bench if you would like a challenge. Roll out to where your shoulders and head on the only thing on the ball. Keep your pelvis up, glutes tight, and your feet shoulder width apart.
*CHALLENGE: Follow this exercise with 10-20 push ups on your knees or toes. Or if on flat bench, do 2 presses and then 2 crunches with weights in hand up above chest.

Ab Circuit: 20 reps each, 2-6xs
1. Basic Crunch: {feet on ground, 90 degrees, or straight up}
*CHALLENGE: Use bosu, stability ball, or body pod. Hold weight in hand above chest.
2. Plank knee in: plank position, knee into chest
*CHALLENGE: Feet on bosu or bench. Hands on weights. Advanced- Hands on bosu as well.
*SUPER CHALLENGE - Jack knives - Plank on ball, brings both knees into chest as you pike slightly up into air. Remember, keep shoulders and wrist aligned.
3. V-up: Opposite hand to toe crunch, lifting shoulders and chest 45 degrees off mat, trying to reach hand to foot. Alternate.
*CHALLENGE: Use bosu and/or 3lb weights in hand.

Please let me know if you have any questions or needs for modifications. This mini workout will hit all major muscle groups and at least give you an option for when you cannot make it to a class, or to our session, or in between our sessions, or if work has you by the *&^%^$#@.

Even if it's only 10 minutes, it's still a workout. You don't even have to go to the gym if you have dumbbells at home or a few gallons of water or milk in the fridge. It's truly about commitment to getting a workout in and making it count. See you in the gym.