Wednesday, January 15, 2014

Workout Wednesday: Reps for Time

There are a number of different ways to approach the logistics of your workout. Traditionally speaking, it's quite easy to count a predetermined number of reps. You can lift less weight and do more repetitions to maintain muscle mass and build both endurance and strength, or you can lift more and do less reps. Some argue this approach builds more muscle faster. And that's the beauty of the fitness industry: There are so many different right ways to approach your workout.

Today, I'm going to throw a wrench in the predetermined reps approach and suggest you try reps for time. There are two ways you can do it:

1) Count reps, but time yourself—and aim for less time in each round.
2) Count reps within a predetermined amount of time—and aim for more reps as you go.

Now, I'm not suggesting you rush through those repetitions in either scenario. It's absolutely essential that you move through each one with precision in order to maintain proper form. But you can absolutely introduce a certain amount of swiftness to it. The stronger you get, the more repetitions you'll crank out with excellent form.

I've put together the following workout for you to give either of these rep-for-time methods a try. You'll work each muscle group while getting your heart rate up. It's a bit of a high intensity approach as well, so modify as needed. And always, even though I'm a certified personal trainer, you always need to check with your physician before trying anything new. Train safe, my friends, otherwise you might not be able to train at all (which would be a total bummer).

Please warm up and cool down appropriately! #essential

The workout:


1) Goblet Squats: A wide-leg squat, but you'll need to hold a weight at your chest.

2) Alternating Jump Lunges: Stationary lunges, but with a jump in between during which you'll switch legs. If the jump is too much, you can modify by landing the jump with feet together before hopping back out into your next lunge.

3) Sprinter Crunches: Like bicycle crunches, except you'll aim to get more of your upper body off the ground while bringing a knee to it's opposite elbow across the body.

4) Med. Ball Throwdowns: You'll need a medicine ball (without handles) and plenty of space for this one. Essentially, raise the ball above your head and slam it down to the ground with as much force as you can muster. The bounce of the ball will create a bit of a chase scenario, which will keep you moving.

5) Dead Man Burpees: A regular burpee minus the pushup, but you'll come flat to the ground. Hit the Superman position before you hop back up and repeat.

Any questions? Let me know! Keep track of yourself—I wanna know if/when you hit a new record!


Melissa said...

This is a perfect workout for me and just the inspiration/motivation I need for today! I'm a new mom, recently back to work and struggling to make time to workout while feeling the "mommy guilt" of being away from her all day. This will fit my time crunch well and I can do it at home! Thank you!!

adailydoseoffit said...

Yay! I'm so glad you like the workout...let me know how it goes! And remember, it's okay to take time away from the kiddo to focus on yourself. And if you're taking time away to work out, so great! You'll feel less stressed and more refreshed because of it. Translation: Happy mommy!

Heather Murphy said...

Love the exercises! I like doing as many reps as I can in a certain amount of time. It's a great way to track your progress and push yourself!

Melissa said...

Tara, finally did this last night and it was horrible! (read: awesome!) I definitely have a lot of work to do in order to get back on track post-baby but this was a great opportunity to get my heart pumping, legs shaking and workout in! Only one short workout but they will all add up with time (I need to keep reminding myself of that). It felt great - thank you!

adailydoseoffit said...

OHMYGOSH! Great work, friend! The horrible ones are often the best. That's what I tell my clients! Just keep doing what you can and your strength and endurance will fall into place. Hooray! Keep me posted on your progress...

Post a Comment


Related Posts Plugin for WordPress, Blogger...