I'd like to pass on some tips for how to make the most of a 30 minute workout. You don’t want to be going out and doing random things and the order of what you do does matter.
Here's a general layout of what to do:
1. Myofascial Release: I always start off with some myofascial release. For most people the calves, lats and TFL (tensor fascia latae - connects to IT Band) are often tight - so these are good areas to start with. Don't skip this part! When muscles are tight they pull your joints out of proper alignment. This misalignment means you are compensating and therefore not moving efficiently. The longer you compensate, the harder it is to fix it, not to mention it could lead to possible injury. To learn more about the importance of MFR and why you should do it, click here to read an article I wrote.
2. Dynamic Stretching: After some myofascial release, we do some stretching. The type of stretching depends on what phase you are in your programming. This phase is important because it warms up the body, getting circulation to your tissues. Some examples include a plank walk out to a push-up or a push-up to a side plank.
3. Activate: During this phase of your workout you want to activate muscle groups to help get the right muscles firing at the right time. Planks and bridges are great exercises to get the core firing! Here are some core activation exercises as well.
4. Balance: Incorporating balance training into your workouts is vital.
Can minimize injury
Increases neuromuscular efficiency
When you move through a systematic progression in balance training, you are helping your body become more aware of its position in space and increasing your overall stability. This is not only important for sports performance but also for daily life.
Here’s a yoga inspired balance exercise I like to include in workouts and classes I teach.
Come into one legged mountain pose. Slowly and with control transition to Warrior 3 and then back into one legged mountain. Do a few times on each side.
This incorporates so much core stability work, along with working the muscles of the lower leg and foot. All good stuff here!
5. Plyometrics: Plyometric training (or reactive training) is step 5 of getting the most out of your workout. The type of plyometrics done in a training session depends on your strength and abilities. You need to have adequate core strength, joint stability and balance before we start jumping around or else… yup, you guessed it… risk of injury.
This type of training improves speed and power in movements - again - necessary for sports AND daily life.
Boosts athletic performance
Good for bone health
IF you have adequate core strength, joint stability and balance skills - here’s a good starting exercise to try.
Squat jump to hold:
Squat as if sitting back into a chair
Land softly coming back into a squat position - being careful to maintain good alignment with the knees tracking in same direction as the toes
Hold this squat position for about 3-5 seconds before repeating a number of times.
6. Resistance Training:
There are countless benefits of including resistance training in your workouts:
Improved cardiovascular efficiency
Increased bone density
Increased metabolic efficiency
Build muscular strength (you have to be able to carry groceries/ a child, a pet ;) )
Increased neuromuscular control
Increased endurance, strength & power
The type of resistance training used in a workout depends on your phase of training and goals. Whether it’s using body weight, resistance bands, or weights - it’s all beneficial.
Here are some examples I may include in a workout:
Full Body: Squat to Curl-Press
Chest: Chest Press
Triceps: Tricep Kick-back
Back: Regular Row
Biceps: Full Curl
Shoulders: Dumbbell Scaption
Legs: Reverse Lunge
Core: Dead Bugs
7. Cool Down: Always end with some more myofascial release and/or stretching - all dependent on the workout completed and your body’s needs.
Hope this helps create a more systemic approach for your workouts. If you are looking for a more personalized plan and learning some focus points for your particular body and lifestyle, please reach out here. We’ll work together and develop a plan that fits around your needs, goals and schedule.
Until then head on over to my Instagram account to see some of these phases in action.
Thanks for being here, and until next time, take care of and show up for your body.
Disclaimer: As always, this is just my own opinion based on my experience and knowledge at this point in time. There’s always more to learn and consider - not all exercises work for everyone - so please honor and respect your body and your level of training and do what is best for you.