I know how it goes. You stayed up late watching the finals. You feel inspired by the athleticism and passion you witnessed. You also need sleep. You also have a job. You also want to get ripped, shredded, jacked and cut up.
Here are a few of my favorite 20 minute grind sessions for when you are long on drive yet short on time.
For cardio day: Coach Kimmy’s quick tread interval workout
Warmup for 0.2 miles
Regular running pace for 0.5 miles
Walk/recovery pace for 0.1 miles
Fast running pace for 0.4 miles
Walk/recovery pace for 0.1 miles
Faster running pace for 0.3 miles
Walk/recovery pace for 0.1 miles
Sprint pace for 0.2 miles
Walk/recovery pace for 0.1 miles
Final sprint/everything you’ve got for 0.1 miles.
See how much you can spike your heart rate as well as how quickly you can recover during the 0.1mile recovery.
The more significant the drop, the better!!
Side note “Coach Kimmy” is my older sister. Growing up I idolized everything she did, something second born kids love to do. She was a fabulous tennis player — and despite my killer backhand, my serve had nothing on hers. Eventually I dropped the “me too” act and found my own sports — cross country and track. When I saw her pull-ups post on Facebook I made that a new goal — 10 pull-ups (in a row) by the end of the year. I don’t know if I ever inspire her, but she always inspires me, (I am currently at 3 pull-ups in a row btw…but I figure I have a little over 5 months to get to 10).
Kimmy & Kelly
For leg day: Squats as smooth as buttah plus BS Tabatta
Warmup with 10 bodyweight squats and 20 walking lunges
10 squats at 60% of max
Add weight, 8 squats at 70% of max
Add weight, 6 squats at 80% of max
Add weight, 4 squats at 90% of max
Add weight, get a spotter, 2 squats at 95% of max
If you are feeling good, do 2 more reps at this weight.
Next up, tabatta medicine ball slams. I learned this one from a Tabatta Protocol class at Studio South. These 4 minutes of intensity are a great way to finish your workout!
Get the tabatta timer app if you don’t already have it.
Get a medicine ball 10-20lbs.
Raise it over your head and SLAM it to the ground.
Repeat for 20 seconds. Rest for 10 seconds. X8.
(If you aren’t sweating after 3 or if people aren’t making comments/starring at you, then pick up the pace and SLAM. THAT. BALL!) Think of something that annoyed you, frustrated you or upset you. Or, think of something you want (killer abs) and let this drive you through this 4 minutes.
Sexy Back:Training back is probs my favorite. Warmup and cooldown can include some downdogs, vinyasas and supermans. Then do the following circuit X3.
15 Wide Grip Lat pull-downs
15 Hyperextensions
15 Chin-ups (can do inverted rows or use a strength band)
15 bent over barbell rows
If you have more time, do all 7 moves X4.
If your arms slump forward when you stand up straight naturally, your chest muscles are stronger than your back muscles and you need to lift back more than chest to get this evened-out.
Those Crazy Cross Fitters
Do as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball. Yes, that is quite heavy. If your form falters then back it down to a 14 or 10-lb ball.
Off you go, you champ you! You just crushed a killer workout in no time. Oh and lastly, don’t forget the tunes. I update my “Training Jamz” Spotify playlist approximately once a month to keep me fired up.
Want more ideas? 5 tips to get you ready for bikini season