I need a 30 min workout routine
Just started school a few weeks ago and my training, work and study/school schedule are killing me. I don't have time to do everything if I devote enough time to school my workouts suffer and vise versa. currently I going BJJ 2 days a week for the 6am class, I do FMA when I have the time lately it's only been once a week if that. I've cut back my work schedule significantly and may have to cut it back a little more. I attend school 32hrs a week and go straight from school to work 2-3 nights a week and also work either sat lunch or dinner shift, and a double shift usually all of sun.
I was lifting 3x a week for2 days for 45 mins or so on easy days but on my 1 heavy day it gets a little long at 1hr-1.5hrs. What seems to be most time consiming about the strength routine i've been doing is time spent resting and changing weights. In addition I feel like i'm a ready for a change of pace for the next two semesters until i'm free of school at last. then i'll most likely go back to stronglifts.
A couple of summers ago I was doing a bodyweight circuit that only took 30 mins and left me whooped. My cardio improved greatly I had a nice lean look and managed to still put on a little weight. I was thinking of going back to a bodyweight routine, but rather than performing high reps nearing exhaustion finding something along the lines of a bodyweight 5x5 or something similiar. Has anyone heard of such a thing? Can I continue to add strength and size by performing harder exercises in the area of 5 reps 5 sets? I'm sure there are good books out there I could find, but I don't really have time to read a book muchless order one online and wait for it to arrive. I need a new routine now! In the past i've found some good advice at bodyweightculture.com, but they still didn't seem to do as good of a job as stronglifts.com does in laying out a complete plan and explaining when and how to add the weights/modify the workout. Any suggestions?
I was thinking something along the lines of 3x a week 5 sets x 5 reps:
weighted pull up
one legged pistols
weighted bodyweight row
-moderate to difficult leg exercise needed
weighted leg raise
I'm not sure if I should add some lower back stuff like weighted hyper extensions. I still need some suggestion for legs other than yoga squats x 200. One thing I liked most about stronglifts was the size I added to my legs and the strength I developed in my back.Hopefully I won't loose any of it. I'm open to any suggestions i'd even consider still doing some heavy lifting if I could find the right plan.
i was actually browsing that same website last night looking for something like what you just described. This thread is what i found:
Bodyweight Strength Training - BodyWeightCulture.com - Free Body Weight Exercises for muscle gain, weight loss and more
Hopefully it'll be of help for you too!
Ive just joined this forum today and browsing through looking for alternative training ideas and saw your post....there are some innovative workouts that I have been following that last between 20 and 30 minutes. They are high intensity and over in a flash. I recommend that you search for Jerry Sargeant Fierce Fitness New Zealand and look at his training system..I'm not sure if it's possible for me to send you a workout through this site or not. I can't see an option to do that. If there is let me know and I will try and send one through.
If you have any ideas on training you you can share I would be keen to have a look.
Originally Posted by jspeedy
kettlebells are quick and they hurt like buggery. we do 3 sets of 5 minute workouts with a four minute abb workout at the end.
that is about 30 minutes right there