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1/19/2017

My 60 Minute Workout Includes 5 Key Components

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60 Minute Workout Includes 5 Key Components

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I’m excited to share my first workout with you, but before I do, here’s a little bit of information about my method and why it works! My one-hour workouts include five key components:

1. Power Training
2. Strength
3. Conditioning
4. Core Training
5. Metabolic Finisher

Since I only have an hour a day to workout, with this combination I’m able to make the most of that hour, which usually consists of the following:
  • 5-10 minutes on Power - A function of strength and speed working together
  • 10-15 minutes on Strength - One of the most effective ways to burn fat and build muscle
  • 12-20 minutes on Conditioning - May be high intensity interval trainIng (HIIT), steady state cardio, metabolic conditioning in the form of circuit training, interval training or agility training
  • 5-10 minutes on Core - Exercises to develop and strengthen your midsection
  • 5 minutes for a Finisher - Intended to increase fat loss and metabolic results

More on these five key components in future blog posts! For now, let’s see what this looks like in workout format...

THE 60 MINUTE WORKOUT
​

POWER 20 seconds of Work/10 seconds of rest in between each exercise x 4 Rounds each!
  • (A1) Squat Jumps 
  • (A2) Plank Tucks 
(Do the two exercises above for 20 seconds each, with 10 rest in between each exercise; Repeat 4 x )
  • (B1) Jump Lunges
  • (B2) Mountain Climbers
(Do the two exercises above for 20 seconds each, with 10 rest in between each exercise; Repeat 4 x )

STRENGTH 8/10/12/15 Reps each; Rest 30 seconds between Rounds*
  • Goblet squats
  • Overhead press
  • Push-ups
  • Reverse lunges (per side)
*Start with 8 Reps of each Exercise, then 10 Reps of each, 12 Reps of each then 15 Reps of each, with 30 seconds of rest in between each full Round

CONDITIONING 45 seconds of Work/15 seconds of Rest x 3 Rounds
  1. Skaters
  2. Plank rows
  3. Fast feet
  4. Plank up downs

CORE 30/20/10 Reps each*
  • Bicycle twists
  • Mason twists
  • Cross body mountain climbers
*Advanced Level - complete reps per side / Beginner Level - complete total reps

FINISHER EMOTM x 5 minutes (Every Minute On The Minute)
  • 5  Burpees
  • 10 Dumbbell Swings
  • 15 Plank Jacks

If you aren’t familiar with some of the exercises, stay tuned for more details and descriptions of the exercises in future blog posts! Let me know your thoughts or any questions in the comments section below. 

​Have a great workout!

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7 Comments
Nicole
2/2/2017 05:48:40 pm

I love when you share workouts for when we are on vacation or can't make it to class. Having the knowledge you provide at our fingertips is wonderful and definitely keeps us motivated and in shape! But make no mistake, I know I work harder in class just trying to keep up with you! You make it all come to life, and that's an understatement!

Reply
Caroline Croce
2/7/2017 04:57:45 am

Thanks Nicole!

Reply
Sheila Dial
2/3/2017 03:41:54 pm

Caroline,I'm your Mom's old friend and when I say old, I mean old! You met me briefly at your Mom's house, but I follow you and all your family's activities on Face Book. I would love to see more exercises for folks our age. Any suggestions? Thanks and good luck with all your endeavors.

Reply
Caroline Croce
2/7/2017 04:56:20 am

Sheila, I will definitely be posting some shorter workouts for all fitness levels and age groups in the future. Thanks so much for reaching out and following me.

Reply
Sally Giles link
1/7/2021 04:11:06 am

This was great! Can't wait for your upcoming content! What have you got planned for us?

Reply
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PLEASE NOTE: Following and/or participating in my blog, workouts, plans, and any tips or advice is your decision. I recommend checking with your physician prior to following any of the workouts or plans that I share. I am not a health care professional, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences. ​
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