Time is the #1 obstacle for most people in regards to consistent exercise! My passion for the last 25 years has been to create and engineer highly effective workouts, while making these workouts extremely time efficient. I have assisted clients and all fitness enthusiasts in learning various techniques to shorten their workouts and/ or get more BANG for their buck so to speak.
I have accomplished this by creating the mini-workout training system.
A great way to achieve this is to break your exercise sessions down into segments or components. When strength training try doing mini-circuits of 3 or 4, Multi-Functional, upper and lower body exercises in succession. You can also choose to focus on 1, 2 or 3 body parts per mini-workout. Then do each exercise in succession and 2 to 3 sets per mini-workout. You can easily complete a mini-workout in 5 to 10 minutes, based upon your current physical condition. You can choose to do 1, 2 or 3 mini-workouts at a time. In this way you can partake in a total-body workout or just focus on specific muscle groups.
Training with the mini-workout system is a highly efficient and effective training method when time is a primary concern or just to incorporate the muscle confusion principle. You can get creative with your mini workouts and juxtapose exercises in a very creative and focused way. You can also split up your workouts and do 1 or 2 mini-workouts in the morning, or on your lunch break, and then complete 2 or 3 mini-workouts in the evening.
Here are some examples of my favorite mini-workouts.
Upper Body Mini Arm Workout
- Shoulder press with alternating lunge
- Left lunge hold with double arm row and double triceps kickback
- Right lunge hold with bicep curl
- Big ball chest press with chest fly
Lower Body Mini Leg Workout
- Wall sit with bicep curl into shoulder press
- Squat with front lateral raise into calf raise
- Left lunge hold with double triceps extension
- Right lunge hold with side lateral raise
Mini Abdominal Workout
- Abdominal crunch with reverse crunch
- Jack knife with reverse crunch
- Weighted crunch with reverse crunch
- Ball chest press with abdominal crunch
Back and Rear Deltoid MiniWorkout
- Ball hyperextension with rear lateral raise
- Pushup with alternating dumbbell row
- Side oblique crunch with a rear lateral raise
Back Stretching Routine
- Lying wall spread
Lumbar foam stretch
Lowe back and shoulder stretch
Knees into chest hold
Hamstrings/calves/lower back combination stretch