By Miguel J. Ortiz
Throughout the fitness journey many people will encounter time constraints, missed workouts, extra recovery, program changes and it’s all expected because its inevitable. Well one way that I help keep myself accountable is by using the amount of time I have to determine the amount of exercises. For example, if I’m in a strength phase and I have 20 minutes, I would only do 4 exercises.
Now this can be altered many ways. For example, you could create an EMOM (every minute on the minute) routine and focus on 1 exercise for the first 5 minutes and then switch to the next movement until all 4 exercises are complete. Giving you exactly 20 minutes of work and rest accounted for. Not a bad idea, right?
Time can be your enemy, or you can work with it as your friend. So, when you have the time to plan, do so, but simplicity and efficiency are necessary. I personally would also not use my 20 minutes just to do arms, or core, if that’s all the time I have I think it’s more beneficial to get more total body work in to get the heart pumping.
Here is my total body strength build up progression. Because we only have 20 minutes, we have 4 exercises. We are going to be doing them in ascending order for reps. The first round is a total of 4 reps per movement, the second round is 6 then 8, 10, 12, 14, 16, 18, etc … so the round you’re on is determined by the rep count you are in.
Two rules, one, once you start a round try not to rest until the round is complete. Two, don’t extend your rest longer than a minute. It might feel easy to run through the first two rounds considering they are only 4 and 6 reps per exercise but be mindful of pace and tempo. You don’t want to crush through the first two rounds only to need a full minute rest before the third. More working time is muscle building time.
Here are four main movement patters/exercises that will cover large muscle groups, The core work in here is sneaky because it’s required for every movement.
First, we have the Renegade row. Start with strong core and shoulder stability and really utilize your back to draw that dumbbell in. For more of a challenge, add a push up after each row. It’s important to focus on braced breathing and maybe take a wider stance with your feet to better help your balance.
Second, we have a Lateral Lunge & Ballistic KB/DB row. If your lower back is feeling this exercise too much it’s because you’re not loading your hamstring and glutes properly. Lighten the weight and don’t reach as far, posture is key for this exercise to work the legs, core, back and shoulders – not to mention the hip stability to shift laterally.
Third, we start to work our way up and get out of the hinge position in two areas with this KB/DB hinge to squat. This still has the core working. Only use a weight you can ensure good posture with while doing the exervise. This is a great exercise for hamstring, glutes and fires those quads off at the bottom position.
Lastly, we have SA DB Squat Press. We are now fully out of the hinge position but our core has been working overtime to get here so brace accordingly. Two things, one, because the dumbbell is on one side be sure to work as evenly as possible, trying as hard as you can not to shift. Two, keep that chest up both at the bottom and top, this is where the core strength comes in.
Have fun with your movements and enjoy this strength build up.
