A Six Day Short Term Workout for the Busy Individual

Assuming 25-35 minutes 6 days/week...

2-4 week program:

Day 1:

  • General warmup--treadmill 5 mins walk/jog. Dynamic warmup 2-4
  • exercises.
  • Hopscotch or rope ladder drills 6 sets or jump rope 3X30secs.Rest as needed without getting social with your neighbor.
  • DB front squat 3X12, superset with push ups 20 secs or bench press 3X12, 1-min rest inbetween sets.
  • Treadmill run circuit, incline 9-12 grade, 5-7 speed, 20secs on belt, 10 secs off belt (3:50 seconds total of challenging interval work--when you can complete the circuit comfortably, push the grade or speed higher).
  • Cool down & static stretch for remaining time.

Day 2:

  • General warmup--treadmill 5 mins walk/jog. Dynamic warmup 2-4exercises.
  • DB Romanian deadlift 3X12, superset with 3X12 low row. Rest 1min in between sets.
  • Plank 2X1 minute.
  • Bike intervals for remaining available time, 1 min hard, 30 secs recovery.
  • Cooldown 3-5 mins & static stretch.

Day 3:

  • General warmup--treadmill 5 mins walk/jog. Dynamic warmup 2-4exercises.
  • Hopscotch or rope ladder drills 6 sets or jump rope 3X30secs.
  • 20 yds X 6 shuttle runs for remaining time 15-45 secs rest in-between (depending on fitness level)
  • Walk cool down 3-5 mins, static stretch.

Day 4:

  • General warmup--treadmill 5 mins walk/jog. Dynamic warmup 2-4exercises.
  • DB lunge 3X12, superset with DB incline press 3X12.
  • ARC trainer or elliptical hard for remaining time.
  • Cool down 3-5 mins, static stretch.

Day 5:

  • General warmup--treadmill 5 mins walk/jog. Dynamic warmup 2-4exercises.
  • 3X12 Romanian deadlift superset with 3X12 lat pulldown.
  • Sideplank 2X 30 secs per side.
  • Hard run on treadmill for remaining time.
  • Cool down 3-5 mins, static stretch.

Day 6: Walk 35 mins. Static stretch.

Gifted to you by my friend, Ben Gleason, SEd, ACSM-HFS, CSCS, USAW-SPC Eglin AFB Military Fitness Program Liaison