May 31st, 2011
by Amy · Filed Under: Training
Happy Memorial Day everyone! I hope you enjoyed a long weekend because I sure did. I went to visit my parents which means the following: lots of napping, staying up a little too late watching tv with my mother, early morning coffee with my father, and getting in some great hiking and trail running. It also means that I don’t go to the gym, but instead workout at home. Thankfully my parents have a small gym area where they have some free weights, an elliptical and space for yoga. But it also means that I won’t get in my regularly scheduled workout. Additionally, if I am home for more than a day or two, it means I will have to restructure my entire week. Whatever plan I am currently doing will have to be modified.
It also means that when I get back home, I usually have a day or two to fill with a miscellaneous workout. This is the workout you do when you have an extra day to fill or the workout you do when you’ve just finished a program and are not yet ready to start a new one. Or it is the workout you do when you need a break from your current plan.
This is a variation on that timed sets and can also be called “30 seconds on, 30 seconds off”. Essentially you set up a bunch of exercises, each of which you were perform for 30 seconds. In between each exercise you rest for 30 seconds. Let me give you an example workout first, and then we can talk about variations. This example is one I would call more of a metabolic romp that is full body with plyos. As always, perform either a dynamic warm up or at least mobility work first. Then find an area in the gym and set up all of your weights. For exercises to be done with weight, chose a weight for which you can do 10 reps, but no more than 10. There is no weight needed for the ploys. Because you are lifting for time, a gym boss really comes in handy here.
- BB Front Squat (can also use DB)
- Squat Jumps
- BB Bentover Row
- Prone Jack
- DB Overhead Press
- BB Romanian Deadlift
Based on the above, you perform front squats for 30 seconds, rest 30 seconds, squat jumps for 30 seconds, rest for 30 seconds and continue until you have finished 30 seconds of push-ups. That is 1 round. Rest for 2 minutes and repeat for a total of 3 or 4 rounds.
Now that you’ve got the basic set-up, you can start playing with the exercises, rest periods and weight parameters so the workout best meets your goals. In this example, mixed plyos and traditional lifting. However, if you prefer a more traditional lift, replace the plyos with all traditional lifting exercises. I also chose a 10 rep max weight. However, if you are currently working in a lower rep scheme and want this work to stay in line with that scheme, chose a weight you can only lift for 6 reps. You will still lift for the full 30 seconds, but because you are using a heavier weight, your reps will take longer. However, lifting for time will force you to possibly push out a few extra reps – don’t worry if you have to rest in between finishing the 30 set, so long as you keep trying for the full 30 seconds.
I also chose to put together a full body workout. However, you can put together any split you want. And finally, I put this workout together for that miscellaneous time. But, you can easily add something like this in once/week and progress it. You can progress it by changing up the rest period or by increasing the number of reps you get out in each 30 seconds. If you want to progress it by time, in week 2, lift for 35 seconds, rest for 25 seconds. In week 3, lift for 40 seconds, rest for 20 seconds. Finally in week 4, lift for 45 seconds, rest for 15 seconds.
If you want to progress by reps, keep track of the number of reps you perform in each 30 second interval (write them down during your 30 second rest period). Keep track for each round you do. Next week, try to get in more reps (one or two more).
As you can see, the possibilities are endless. But this is a great workout you can do anywhere and customize it to fit the general scheme of your current plan/goals.