AJ Govoni

Holistic Movement

Workout ≫≫ Rev it Up // 30 Minutes

move daily, workout, fitnessAJ GovoniComment
iPhone 755.jpg

As humans, we all have an internal “engine.” That engine is comprised of three different energy systems which provide us with the necessary fuel to perform physical activities.

These systems are 1) The Phosphagen System (super short, quick energy, explosive activity: think powerlifting) 2) The Glycolytic system (used for the short, but moderate to high intense activities) and 3) The Oxidative or Aerobic system (in it for the long haul type of activity). Determining which of these systems gets called into action depends on the type, the level of intensity and the duration of the activity.

Simply put, to effectively burn fat, build muscle, and become a stronger, more productive athlete, we really need to consistently activate all of these energy systems.

Sometimes we get into a workout rut or stick to one type of activity without variation, this results in one or more of our energy systems being underutilized. When this happens we begin to see less progress as our muscles and energy levels adapt to the familiar routine.

The key message here is variety, particularly if you’re trying to achieve a healthy, well-balanced and athletic body.

The workout below will help improve endurance, strength and power all in under 30 minutes!

REV it up in under 30 minutes!

Here’s how it works.

Start with a 5-10 minute dynamic warm-up

Step 1: For 1 minute you’ll complete a plyometric exercise (a “jump” move going from a muscle extension to acontraction in an “explosive” way)

Step 2: Next comes the resistance training for 10 minutes. Choose 3-4 exercises, based on your specific goals. Do 10 reps of each, move onto the next and repeat until the 8 minutes is up (should put you at 2-3 sets). At this point, your body may be craving to go into fat burning mode so after a brief rest, you’ll fire right into

Step 3: 10 minutes of cardio time. Chose your activity and cruise along at steady moderate pace, or add in a few intervals for 10 minutes.

Step 4: Time for one last explosive exercise, plyometrics round 2!

REV IT UP! Workout in under 30 minutes!

Example workout:

Begin with a 5-10 minute dynamic warm-up then:

Plyometrics: Burpees! 1 minute

Rest: 30 seconds to 1 Minute

Strength Exercise 1: Push Ups: 10 Reps

Strength Exercise 2: Squats: 10 Reps

Strength Exercise 3: Bent Over Rows: 10 Reps

Strength Exercise 4: Reverse Lunges: 10 Reps each leg

Repeat strength exercises 1-4 until 10 minutes is up

Rest: 1 Minute

Cardio: 10 Minutes

options include:

* 10 minute run, bike or incline walk, add in 30 seconds of “sprints” every two minutes!

* Alternate between 1 minute jogging, 1 minute jumping jacks, 1 minute, jump rope, 1 minute, skips, 1 minute shuffles, repeat until 10 minutes is up

Rest: 1 Minute

Plyometrics: Burpees! 1 minute

End with a cool down and stretch!

Go give it a shot!