How to Workout in 30min?

Welcome back to another workout of the week!

This week, I put the baby down for a nap and knew I had just about 30 minutes to get a workout in. I decided to grab a kettlebell, my assault bike, and the DIY farmer's handles and complete a continuous 30 minute circuit:

10cals Assault Bike

2/arm Turkish Get-Up

50m Farmer's carry.

Tips for this workout:

1. This is a 30 minute workout so the pace should be continuous. If you were to time how long the rounds take, the first round should match the last round.

2. Take your time on the Turkish get-up and use perfect form. On these I would really focus on trying to reach up through the shoulder while keeping the ribcage down.

3. Go heavy on the farmer's carry. These DIY handles cost about $60 to make (compared to two handles plus weights would cost $150-$300). By the end of the 50 meters, you should be pretty gassed.

I post this workout to show you what my workouts look like on a regular basis. Nothing too fancy and 100% of the time they are under an hour. Goes to show to look and feel great, you don't have to spend hours in the gym. You just have to train smart, have an intention on working on what's important, and then be consistent. I hope this helps!

Looking for a personalized touch to your workout routine? Floch Fitness offers individualized training programs that are tailored to your skill level, equipment availability, and goals. Click the link in my below to sign-up for a free assessment.

20 Minute Strength/Endurance Workout

Finding time to workout can be a real pain. So many options! Do you do strength work? Maybe work on cardio? I don't have all day! Not to worry, here is a simple 20 minute workout that combines strength and endurance.

This workout is an 20 minute EMOM. EMOM stands for every minute on the minute. Every minute on the minute you will complete four reps of the dumbbell complex: row + push-up + row + push-up then stand with the dumbbells. Once you have completed four reps, rest the remainder of the minute. At the start of the next minute switch to the rower and complete 12 calories. The calories you complete should take ~30 seconds at a TOUGH effort, so scale up or down accordingly. If you don’t have a rower, perform a cyclical movement (jump rope, box step-ups, etc.) for 30 seconds at a high intensity.

A workout like this should take you about five minutes to warm-up for an then 20 minutes on the dot to complete. This would be perfect if you are trying to squeeze in a workout after getting home from the office, or maybe a hotel gym while you are on vacation. Either way, keep it simple and get it done!

Looking for a more personalized touch when it comes to your workouts? I’d love to help. Book a free assessment today and let’s work together to build the best version of you!

simple total body fat burning workout for aging athletes

Have a couple of kettlebells and need an awesome complex/workout to get you stronger and burn fat? Then look no further! This complex is KILLER, and the best part is since you are using kettlebells, it's easier on the joints relative to the barbell. Perform the following movements without dropping the kettlebell, rest 1-2min, then repeat for three sets. 6 KB RDL to Row 6 KB Cleans 6 KB Front Squats 6 KB Push Press If you are new to kettlebells or are going lighter, bump the reps up to 10 per exercise. Looking for more awesome at home workouts that are tailored to your exact goals, skill level, and equipment availability? I'm here to help! Book a free assessment today and let's bring out the best version of you!

The Perfect Total Body Workout

I get it. You are pressed for time and need to get a workout in between meetings or while the kids are napping. Maybe you are on the road, and all the hotel has is dumbbells. Have no fear, Floch Fitness is here! Enjoy this total body workout with a warm-up and cool-down included! If you like the video, please subscribe, like, and leave a comment in the description below of what you thought.

Looking for more personalized workouts?

I'd love to help. Click the link below to set up a free assessment today!

Athlete Spotlight: Jeff Cohen

Jeff has been a Floch Fitness client for over 6 years now, and he rarely misses a workout.  When I asked him where his motivation comes from, he chuckled.  “I hate working out.”  He continued,  “I wake up at 5:30am, and every morning I say, ‘I don’t want to workout.’  But I don’t rely on whether or not I want to workout to get the job done, I rely on my habit of getting out of bed, and getting to the gym.”  You see, Jeff has made going to the gym so ingrained into his life, it’s as normal to him as tying his shoes.  It’s this secret that has created consistency not only in Jeff’s fitness, but in both his professional and personal life as well.  Jeff is a successful attorney and business owner, loving husband and father, and he is an author as well! He released his first book last year entitled, The Wolf That Wins (available on Amazon).  

If you are looking to change your life, take a page out of Jeff’s playbook and work on your habits first.  From there, everything else becomes a lot easier.  Need some additional support?  I’m here to help.  Book a free assessment today, and let’s start constructing habits that will lead to the best version of you!

Grow Your Rump!

I love complexes! Especially supersets that focus on blasting the glutes and hamstrings.  Here is one of my go to’s for lighting up your posterior.

Perform 15 reps with a moderate to tough weight in the Romanian Deadlift.  As you reach your hips back, you should feel a deep stretch in the hamstrings cutting the range of motion just below the knees.  After the deadlifts, go right over the bench or box and start cranking out those hip thrusts.  Keep the core tight and squeeze your butt! No rest between sides, but rest 1-2min between complexes.  Your glutes will be roasted after this for sure!

Looking for a more personalized touch to your training?  I’d love to help.  Click the link below to set up a free assessment today and let’s get started building the best version of you!

side plank variations for back pain

If you have followed me for a bit, it should come as no surprise that I believe a weak core is a precursor to lower back pain and injury. But what does “weak core” really mean? An assessment tool I use to determine the strength of a client’s core and how at risk they are is the side plank hold. My gold standard for my clients is a 90 second side plank per side. From there I increase the variation and difficulty depending on the needs of the individual.

The side plank is so important because the muscles that are targeted (internal and external obliques) are primary respiration and postural muscles. When these muscles become inactive and weak, they have a hard time helping us breathe and stabilize the spine. Integrating side planks into your workout routine is a must for aging athletes and youths alike. Below is a video compilation of some of my favorite side plank variations. Toss them into your next work to test your core!

Need help with exercise selection and a training program that works for your specific needs? I am here to help! Click the link below to book a free assessment today. Your back will thank me later!

Cut Your Workout Time In Half!

Not having enough time to workout can be frustrating. Since having a child, the time I get to train has been cut down drastically. At times it can be frustrating and some days I throw my hands up and just say, "I'll come back tomorrow." In workouts for myself and my clients, I am able to cut the workout time in half by prescribing movements that are antagonistic to each other. This is called supersetting. Let me give you and example: Say you are working knee flexion in your training session and then you'd like to work on the back afterward.

Rather than hitting

A. Back Squat: 10reps x 3 sets; rest 2-3min

B. Split Squat: 12reps/leg x 3 sets; rest 1min b/t legs

C. Weighted Pull-Ups: 5reps x 3 sets; rest 2-3min

D. Bent Over Barbell Rows: 12 reps x 3 sets; rest 1-2min

I will superset the movements:

A1. Back Squat: 10reps x 3 sets; rest 1min

A2. Weighted Pull-Ups: 5reps x 3 sets; rest 1min

B1. Split Squat: 12reps/leg x 3 sets; rest 30sec b/t legs

B2. Bent Over Barbell Rows: 12 reps x 3 sets; 30sec

Because you are working opposing muscle groups, you can still get work done while the other muscle group recovers. Therefore, you can decrease rest times and be able to complete the same amount of work in half the time.

Looking to maximize efficiency in your training? I'd love to help. Click the link below to cut your workout time and increase your progress today!