Have you ever felt so overwhelmed by life’s daily obligations that you just don’t have time to squeeze in a workout? I HEAR YA! I am a personal trainer and even I struggle to get my workouts in. My schedule is crazy! I’m tired, stressed out, and I have social & family obligations to attend to, I don’t have time to exercise…these excuses sound familiar to anyone?
So how can I help you put fitness first? By making it easy! All of these excuses lead me to create a list of functional exercises that could be done anytime, anywhere, with little equipment. I took all the guesswork out of the equation for you by creating a workout that meets all of my functional fitness standards. This specialized list was developed to get you a challenging, full body workout in less than 30 minutes! Watch me crush this workout in real time and do it along with me. Leave a comment and let me know what you think.
If I only had time in my day to do 5 exercises, this is what I would do:
- Walk/Run/Sprint – chosen because it’s a primal movement pattern that trains your cardiovascular system & moves through the sagittal & transverse planes of motion
- Plank – chosen because it strengthens your core musculature
- Lunge Choppers – chosen because it strengthens your muscles using the lunge, pull, and twisting movement patterns, & when completed AFAP increases your anaerobic capacity and muscular endurance, and moves through frontal & transverse planes of motion
- Cobra – chosen to correct postural imbalances and strengthen muscles often weakened from sitting down too much all day & moves through the sagittal plane of motion
- Burpees – chosen because it strengthens your muscles using the squat, push, and bending movement patterns, & when completed AFAP it increases your anaerobic capacity and muscular endurance, and moves through the sagittal & frontal planes of motion
I even listed them in a specific order so that the first exercise would serve as a warm-up for exercises 2 – 5, and there is a recovery exercise slated in between each high intensity exercise in order to give you time to recover without standing around doing nothing. See the chart below to progress each exercise from intermediate to advanced.
If you don’t know how to do these exercises, go to my Exercise Database and click on the name of each exercise for a short, instructional video that will show you correct form and modifications for beginners. If you are a beginner, start by doing 1 set of each exercise and work your way up to 3. Once you can complete 3 sets at the beginner level, it’s time to move up to the intermediate level. If you are advanced, start with 3 sets and try to beat your time each time you do the workout. I did a 15 minute walk, run, sprint interval followed by 13 minutes to complete 3 sets of the last 4 exercises…try and beat my time! Leave me a comment if you do!
|1. Walk/Run/Sprint||10-15 mins||15-30 mins (intervals)||15-60 mins (intervals)|
|2. Plank||15-30 secs||30-45 secs||45 secs-2mins|
|3. Lunge Choppers||5-8 each side||8-12 each side||12-15 each side|
|4. Cobra||5-8 reps||8-12reps||12-15 reps|
|5. Burpees||5- 8 reps||8-12 reps||12-15 reps|
So if you only have time for 5 exercises, these are the most functional & efficient ones you can do. Watch my video and the exercises along with me. Hit LIKE if you got a great workout. If you have a question, leave a comment and I will be happy to answer it for you.