Last month I began a series of 30 minute workouts for people who want to be more efficient in their training. This month we’ll focus on an efficient whole body workout.  You don’t need a gym membership. All you need is access to a track with stairs (try your local city college or high school) and a stopwatch.

THE WORKOUT

“Directional” Running Warm-up (should take no more than 10 minutes)

• Jog 1 lap around the track
• Jog 1 lap – running backwards along the straight sections
• Jog 1 lap – sidestepping along the straight sections
• Jog 1 lap – karaoke-ing along the straight sections
• Jog 1 lap – sprint along the straight sections

Rest 1 minute

Stair Training (5 minutes)

• Run up a set of stairs, hitting 1 step at a time > jog back down
• Run up a set of stairs, skipping one step (every other) > jog back down
• Run up a set of stairs, skipping two steps (every three) > jog back down (*IF ABLE)
• Side-step facing your right, hitting one step at a time > jog back down
• Side-step facing your left, hitting one step at a time > jog back down
• Repeat this cycle as many times as possible in 5 minutes.

Rest 1 minute

Lower Extremity Plyometrics + Upper Body Strength (10 minutes)

Try to find a place with a flat, even, grassy surface near a horizontal handrail

• Squat Jumps x 10 repetitions - start with feet shoulder width apart and hands behind your head or on your hips; squat down and then jump as high as you can; absorb your landing by squatting again; jump again as quickly and as high as you can; repeat this 10 times
• Pushups x 15 repetitions
• Split squats x 10 repetitions – start in a lunge position with your right foot forward; squat down so your left knee almost touches the floor; jump as high as you can and swing your left foot forward and right foot back so that you land with your left foot forward, just opposite of your starting position; repeat 10 times total (careful not to hit your trail knee on the ground, especially if performing this oncement)
• Modified pull-ups x 15 repetitions- find a horizontal hand railing and pull yourself up until your chest touches the rail
• Lateral squat jumps x 10 repetitions – you can use your arms this time; start with your feet shoulder width apart; squat down and jump as high as you can and as far to the right as you can; absorb your landing as you squat; jump again as quickly, high, and as far to the left as you can; repeat 10 times total
• Repeat as many times as possible in 10 minutes

Rest 1 minute

Jog 1 lap

And you’re done!  Remember to go at your own pace.  This workout is a suggestion to incorporate the entire body into an efficient workout.  This workout is more tailored towards cardiovascular fitness, and lower body power and endurance.  Modifications can and should be made to accomodate your specific needs.  Times can be decreased or increased, exercises can be modified, repetitions can be increased or decreased, etc…

Have a great workout!