Workouts for the Modern Workaholic – Session #1

Getting to the gym or fitness area should be a welcome break to allow you to focus on becoming the best version of yourself!  I am creating a series of workouts for the ‘Modern Workaholic’ who typically only has 45 minutes to an hour daily for fitness at least 3-5 days out of the work week.  Most workouts will focus on a specific body part with brief additions of other body parts for a double or triple whammy – the primary body part targeted is the chest.   The workouts have minimal rest which allows for urgency and almost creates a ‘cardio-like feel’ without actually being cardio.

**All sets in this series is to start with a light to medium weight for the first set and then progress in weight without compromising form.

**Rest between sets and exercises should be 60 seconds and there should be no rest during the speed superset.  In other words, when doing the speed superset, no rest at all and just plow through for 6 consecutive sets total.  

Exercise #1:  Incline Dumbbell Press-ups – 4 sets (15/12/12/12)

(Methodology:  Incline the seat lever to the maximum and incline the lumber portion create a 60 degree angle.)

Exercise #2:  Incline Dumbbell Flies – 4 sets (15/12/12/12)

Exercise #3:  Smith Press Push-ups – 3 sets (10/10/10)

(Methodology:  Lower the bar on the Smith Machine to the lowest position which is still about 2 feet from the ground then form a plank which is your starting position for the push-up and the ending position is to be as close to the bar without touching.)

Exercise #4:  Cable Flyes from Shoulder Height – 3 sets (10/10/10)

(Methodology:  Move the lever to match up to your shoulder then for the first 5 reps of the set lunge forward with the right foot then switch for the last 5 reps to the left foot.)

Exercise #5:  Shoulder Dumbbell Alternating Lateral Raises – 3 sets (20/16/12)

(Methodology:  Stand tall with feet together, start with alternating lateral raises by 2’s until the goal is achieved.  For example, 2 lifts on the right side, then 2 lifts on the left side, then back to the right side for 2.)

Exercise #6 – Speed Superset:  Russian Abdominal Twists – 3 sets (25/25/25) & Weighted Stability Ball Crunches – 3 sets (25/25/25)

(Bonus Lab:  Add a Weighted Medicine Ball or Dumbbell to each movement to increase difficulty without compromising form.)

xxx – Sarah

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