The biggest reason people miss workouts or just don’t even have a gym membership is their perceived lack of time. I say perceived because we all have 24 hours everyday and some people have time for the gym and some don’t.  The point is that we all have time, but we also have different priorities.  How much time do you think you need to spend in the gym?  What if I told you that you could spend 3 hours per week at the gym and get some great results? YOU CAN! The average person could really benefit from just 3 hours a week (less than 2% of your week!!).  Imagine in that little time, you could feel better, do something healthy for yourself, set the example for your kids, gain confidence, prevent future osteoporosis and so much more.  Strength training for just 3 hours per week can do that for you.  I’m not talking about sitting around on a bench looking at your phone resting 5 minutes between every set.  I am talking about getting in a focused, intense workout and then getting on with your life.  I have developed a 3 day per week training plan just for you who only have a short amount of time.  Club Barbell has all of the equipment required to complete these workouts and if you need help with your form, please don’t hesitate to ask John or Jessica.  One-on-one or small group personal training is also available if you need more focused attention.  We are here to support you and know that when you make the decision to do this for yourself you won’t regret it!  Do this workout for 3-4 weeks consistently and then you will be ready to change the exercises.  If you have a 4th day where you can do 30-40 minutes of some kind of cardio (great to live in Washington!) then add that as well.  Check back for a follow-up plan!

 

Short on Time Training Plan—3 Days per week, alternating days if possible.

Example: Week 1 – Monday (workout A), Wednesday (workout B), Friday (workout A)

Week 2 – Monday (workout B), Wednesday (workout A), Friday (workout B)

Workout A

*Superset= 2 exercises back to back without any rest in between.  Rest 30 seconds after each superset. Make sure you are lifting as heavy as you can manage with proper form.  The last 2-3 reps ofevery set should be a struggle. Stretch/foam roll after every workout!

Warm-up: 30 sec jump rope, 30 sec rest for 5 minutes total, 3 sets of 15 reps horizontal external shoulder rotations.

Superset* with

Push-ups 3 Sets x Max reps (Make easier by putting your hands on a bench or harder by putting your feet on a bench.

Superset* with

Dumbbell Incline Chest Press 3 Sets x 10reps

Superset* with

Dumbbell Lateral Raise 3 Sets x 10reps

Superset* with

Dumbbell Overhead Tricep Extension 3 Sets x 10reps

Superset* with

Russian Twist with Medicine Ball 3 sets x 10 reps on each side

Workout B

*Superset= 2 exercises back to back without any rest in between.  Rest 30 seconds after each superset. Make sure you are lifting as heavy as you can manage with proper form.  The last 2-3 reps ofevery set should be a struggle.  Stretch/foam roll after every workout!

Warm-up: 30 sec jump rope, 30 sec rest for 5 minutes total, 3 sets of 15 air squats

Superset* with

Jump Squats 3 sets x 10 reps

Superset* with

Good Mornings 3 Sets x 10reps

Superset* with

Barbell Glute Thrusts 3 Sets x 10reps

Superset* with

Lying Leg Curls ( 2 second squeeze at top) 3 sets x 10 reps

If you are unsure of how to do these exercises and don’t want to ask for help, don’t be discouraged.  YouTube is a great resource! Really though, if you need help, we are more than happy to accommodate you!