Are you short on time? Feeling like a humanoid slug? Not interested in harvesting precious brain cells to come up with a workout in a hurry? Ya. Me too. I’ve felt all those kinda ways.
Here’s a few of my handy dandy back-up workouts that get me through a tough spot when a quickie is in order. Do NOT be fooled by the “quickie” label. These workouts are short, yet certified ass-kickers. Would you like a swift kick to the bootay today?
QUICKIE #1: Strength & Cardio Circuit (complete 2-3 rounds)
- 45-seconds high knee jog (get those knees up!!)
- 10 push ups
- 8 split squats (left leg in front) + 8 low end split squat pulses
- 10 push-ups
- 8 split squats (right leg in front) + 8 low end split squat pulses
The split squats are gonna it ya. Muwaahahahahahaaa! That move really gets deep into the quad muscle to help deliver the awesome legs you wanna have. To increase the intensity of the split squats, hold one 10 or 15-lb weight at chest level. If the push-ups seem like too much to handle, check out the vid to learn how to get better and progress to the next level…
QUICKIE #2: 100 Mountain Climbers
Take as many breaks as you need to in your climb to 100 reps. “Left foot / right foot” counts as 2 reps. C’mon now. It won’t take long. If 100 reps would be bonkers right now, then shoot for 50 or 75 reps instead. Just be sure to work OUTSIDE of your comfort zone when deciding how many reps to accomplish. Once you’ve set your target reps, don’t back down. Finish them all. Climb until you’re down.
QUICKIE #3: Burpees Time Challenge
Set your timer for 5-10 minutes, or longer. Bust out as many burpees as you can before time is up. Take short rest breaks as needed (15-30 seconds long), then get right back to business. The video will help you decide which level of burpee is right for you:
QUICKIE #4: Morning Mash-up
The mash-up is a circuit of your favorite ball-busting moves. Pick 3 or 4 moves you love to hate, then throw them into a quick circuit of 2-3 rounds. But don’t make it complicated! Keep it straightforward and to the point to stick with the quickie theme.
Don’t forget to warm up and cool down properly! No skipping allowed. It’s just as important as the workout itself.
Work hard for what you want. Pursue it relentlessly. It will NOT be handed to you. Now get out there and make it yours! (Errr, unless you’re a creepy stalker. Please don’t pursue that shizz.)