30
Minutes to keeping fit...
At Muscle Memory’s personal training studio, we recently
launched a new 30-minute “express” group fitness
class. This program was designed for those individuals who
were looking for a quick yet effective total body conditioning
program. Well, apparently, there are more than a few of those
types of people out there, as in the course of six months,
our program has grown by more than 100 percent!
I had a feeling that there was a good chance that this program
would take off. People tend to agree that 30 minutes of exercise
a few times a week is a small price to pay to live a longer,
healthier and happier life.
The following exercise program is a sample of what we do
in our 30-minute express workout. I have modified the workout
somewhat to include the least amount of exercise tools so
that this program can done at home or in the gym.
Tips to Success:
Move from exercise to exercise quickly and with purpose.
It is important that you do not allow your heart rate to
drop below its training zone for the entire 30 minutes.
Do not lose your form. It is vital that you are able to maintain
your posture and a strong core throughout all the movements.
Each strength movement should take about six seconds to complete,
without using momentum, and should be performed until muscle
fatigue, not muscle failure (unless of course you would like
to finance your local physiotherapist’s or sports medicine
doc’s next vacation).
If you are unsure about an exercise, drop by your local recreation
center. Most centers have weight trainers employed in their
gym section who would be more than happy to assess your form
and offer you tips.
Get a group of friends together to work out with. Studies
have shown that it doesn’t pay to be lonely when working
out – the more the merrier! This helps when someone
in the group does not feel like working out. The rest of
the group can lift them up and motivate them. Remember, 80
percent of the battle is just showing up!
Play music. I have often been accused of using music to drown
out the cries of my participants – but that’s
not the case. Research indicates that music is an extremely
effective tool to help motivate someone through a workout –and
we use music in the fitness industry for that precise reason.
If it hurts… stop. Yes, exercise should be challenging
and at times hard, but it should never hurt.
Get your doctor’s okay. If you have had an intimate
relationship with your couch and remote control over the
last few months, years or decades please discuss your exercise
goals with your doctor before proceeding.
First off, let’s figure out your target heart rate
for the workout by using the formula below:
Men:
220 – (your age) = (MHR) maximum heart rate
Women:
226 – (your age) = (MHR) maximum heart rate
Both sexes:
(MHR) - (resting heart rate) = (HR) heart rate
(HR) x (.65) = 65% of your target training range
(HR) x (.85) = 85% of your target training range
Tools needed for workout: stability ball, a pair of 5 lb. & 15
lb. dumbbells, a skipping rope, painters tape (or some type
of masking tape that is colored).
Warm-up: easy skipping or walking up and down a flight of
stairs for 5 minutes. Proceed to full arm circles, 30 seconds
each direction, high knees for 60 seconds and straight leg
press backs, 30 seconds each leg.
Step ups with your arms off the ball – 30 seconds each
direction.
Muscles used: pecs, shoulders, triceps, core stabilizers.
Place a large exercise ball against a wall.
Place the elbows on top of the ball, fingers facing the wall,
and your feet behind you.
Forming a stiff plank with your body slowly straighten one
arm and then the other one and move back down again bending
one elbow onto the ball and then the other. Perform for 30
seconds and then lead with the other arm for the remaining
30 seconds. As the clock ticks, if you are unable to maintain
good form, drop down onto your knees and continue.
Skip for 2 minutes.
One arm row off ball – 30 seconds each arm
Muscles used: lats, mid back, rear of shoulder, bicep, core
stabilizers
Kneel on the ball with one knee and arm while keeping the
knee of the stabilizing leg soft. When you lean forward to
place your hand on the ball hinge from your hips, not your
waist. You want to maintain a long, straight spine while
performing this exercise.
Using a heavy enough dumbbell to challenge the muscles, slowly
pull the weight up, like you are starting a lawnmower. Squeeze
the shoulder blade of the working arm (towards the center
of your back), pause, and then slowly release.
Double leg hops, 30 seconds each direction.
Tape a 3 foot piece of tape vertically on the floor and then
another 3 foot piece horizontally through the centre of the
vertical piece (like a large plus sign).
Starting on two feet and in the bottom left corner of your “plus” sign,
jump forward over the tape to the square directly in front
of you, then back. Proceed to jump to the far diagonal corner
over the tape and then back again and finish it off by jumping
directly beside you over the tape and back. Perform for 30
seconds and then step over to the right corner and perform
the same drill for another 30 seconds. Be sure to land with
both feet at the same time and with soft knees. This is a
challenging exercise and at the studio we like to progress
our participants to one leg for this drill.
* Check heart rate for 15 seconds (using side of the neck
or wrist) and multiply by 4 for your one minute pulse. You
should be within your 65% – 85% target.
Squat with shoulder press – 60 seconds
Muscles used: thighs, glutes, hips, shoulders, triceps, core
stabilizers
Grab a pair of light dumbbells and place a large exercise
ball against the wall and the small of your back.
Bring your feet forward so that you are leaning into the
ball and place your hands so that they are at shoulder height.
Slowly come down into a squat by bending your knees and pushing
your bum rearward. Keep your knees behind your toes and tracking
with the second toe.
As you push through your heels to come back up, press the
dumbbells up and above your head. When you have come back
up into a fully erect position your arms should be straight
with the dumbbells directly above your head. Now, as you
come back down into the squat, your hands are coming back
down to your shoulders.
Side jumping for two minutes. Using the 3-foot horizontal
piece of tape on the floor side step/jump the three feet
to the other end. Try to land on one foot while bringing
the other leg behind you (crossing it over like ice skating).
Perform the series one more time through and finish off with
a 3-4 minute easy walk for a total time of 30 minutes.
PJ Wren is a certified personal trainer with over ten years
experience in the industry. Her company Muscle Memory has
won many awards for their innovative fitness programming
in the lower mainland area of British Columbia. www.musclememory.ca |
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