Strength Basics

Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.

Monday, July 18, 2011

15 minutes of exercise

I recently got a request from a friend for a 15-minute exercise plan. Something that can be done at home, in only 15 minutes from start to finish. Here is what I came up with:

Warmup: 2-3 minutes of jumping jacks, running in place, jumping rope,
etc. Get a little bit of a sweat going.

A: Push Press
http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html

B: Front Squat
http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html
OR
Back Squat
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

C: Pullups

Do them on a 4-week schedule.

Week one:
5 x empty bar
5 x bar + something light
3 sets of 5 reps, working up to a heavy set of 5 (where getting 7+
reps would be hard)

(For pullups, do 3 sets of maximum reps with 2-3 minutes off between
sets - palms facing YOU)

Week two:
5 x empty bar
5 x bar + something light
3 sets of 3 reps, working up to a heavy set of 3 (where getting 5+
reps would be hard).

(For pullups, do 3 sets of maximum reps with 2-3 minutes off between
sets - palms facing AWAY FROM YOU)

Week three:
5 x empty bar
5 x bar + something light
1 set of 5 reps (same weight as the middle set of week 1)
1 set of 3 reps (same weight as the middle set of week 2)
1 set of 1+ reps (same weight as your top set of week 2, and do as
many good reps as you think you can . . . when the bar slows down or
you feel yourself struggling to do the lift right, stop)

(For pullups, do 3 sets of maximum reps with 2-3 minutes off between
sets - palms facing EACH OTHER)

Week 4:
5 x empty bar
5 x bar + something light
3 sets of 5 reps at 50% of your best weight in the past three weeks.

(For pullups, do one set of each grip at half the reps of your weakest grip)

Week 5-8 - repeat, but try to get 5-10 pounds more on your top set or
1-2 more reps total for the pullups.

***

That's the whole workout. I'm not certain it will be followed, but I do think it's pretty complete. It's just an example of how I'd structure a very, very short workout with a regular frequency.

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2 comments:

  1. Hi Peter,

    I ended up bench press and dead lift followed by a standing bicep curl that goes up into an arnold press.
    http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

    I do three quick cycles through these three exercises about twice a week. I also to pullups about twice a week along with pushups (it is in a completely different part of the house so it isn't really part of the normal weight workout).

    It seemed that the workouts that you suggested were just squats, and I didn't feel very confident doing the Push Press correctly.

    ReplyDelete
  2. I meant the workouts to be A, then B, then C, on different days. That'll let you concentrate on each exercise in turn and not go so heavy. But your replacement should work for your goals pretty well, too.


    Push presses are actually very easy, but I can see why they'd look difficult. It's just pushing a bar overhead with a quick dip of the hips to "cheat" it up off the shoulders.

    ReplyDelete

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