Weekend Workouts work for both the “busy family man,” and the regular “gym rat!”
For the “Busy Family Man:”
It’s almost funny how many times I hear friends say how busy they are during the week that they can’t workout. They’ve got work, then they must rush home to cook dinner, then they have to take their kids to Boy Scouts or Girl Scouts. A friend even told me they can’t workout because their favorite TV Show was on. For those of you that have such busy schedules, try finding just 1 hour late Friday night, anytime Saturday, AND anytime on Sunday. Workout at home or get out and hit the gym. Here are some quick tips on how you can fit in a great workout in just an hour!
Start with 30 minutes of cardio. Jump on an elliptical for just 30 minutes. If you’re at home and don’t have one, try 15 minutes of jumping jacks, and 15 minutes of running in place. The goal: Get that heart rate up!!
Then finish with 30 minutes of strength training. Grab some dumbbells and a bar. Start with dumbbell curls, do some squats with the bar, then hit the chest press machine. Finish with Reverse Sit Ups! Reduce your rest period and try to squeeze in some lats too! The goal is to try to workout your entire body, since you don’t have the time to workout during the week.
Push your limits, and you’ll be done before you know it!
For the “Gym Regular:”
To the folks that do workout regularly, try adding a “Weekend Workout” every other weekend. These weekends, I eat like a rabbit, I workout for 2 hours each day (Friday Night, Saturday, and Sunday), and I don’t drink alcohol. I designed these “Weekend Workouts” to get me over walls and off plateaus. They work!
While I regularly hit the gym and do 40 minutes of Cardio, followed with 30 minutes of strength, on workout weekends, I push my body to new limits. I spend 2 to 3 hours in the gym to focus on pushing my limits by adding a set of reps, a new exercise, or completing 3 full sets with heavier weights. Find what works best for you, and do it!!
Weekends are filled with dead time, and I know you all can find a plan that works best for you! Think twice before opening that beer and parking on the couch! Think twice before taking a Sunday nap! Use your time wisely and push your limits.