My 60 Minute Workout Includes 5 Key Components

60 Minute Workout Includes 5 Key Components

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
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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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