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12-20 Minute Model

It is Spring and I am making a push. I know from experience that slow steady training is my model for success- both in results and sustainability. I am back to the 12-20:00 model.

Without discounting the importance of rest, my program is now a daily prescription of 12-20 minutes of exercise. Strategically, HIITworkouts (high intensity interval training) are shorter, straight sets and cardio cross training are longer. My workouts target muscle groups and intensity relatively, allowing for needed rest even on "active" rest days. This approach ensures that my activity levels have consistency and equally importantly that stretching is an every day discipline.

Here is yesterdays workout, a 20:00 mid-high intensity session. I love the whiteboard or notebook workout logs- they quantify my efforts.

Workout 20:00 + warm up & cool down, active rest speed bag

Triple Kicks 3 x 20/side L/R = 60/set= 360
Dive Bomber Push Up Mods 10 x 2 + 5 full = 25
Hip Circle Knee Raise Challenge (Leberts) 50:10 x max L/R x 6 = 6:00 109 reps
Core trio 30:10 x 6 = 4:00 200 reps

Total = 694 reps in 20:00
Not bad.

I also logged a 5K"recovery" run last night with the Mississauga Half Marathon clinic, at a 5:50ish pace- a tich too fast but after my demoralizing sick race a week ago I think I had something to prove (to myself).... nothing wrong with that :)

Today's workout was a "get the blood pumping and don't overdo it" session which included 15 minutes of pyramid intensity stationary bike, speed bag active rest, knee raises (knees to chest!), sun salutations & stretching. It was about 30 minutes of fairly low intensity exercise- just enough to limber up and get my mojo firing.

The 12-20 model is friendly. It is accessible, manageable, and forces me to plan my days around that window of opportunity when I can get in my set. Consistent dedicated activity helps with my appetite, my sleep & overall fitness. Although I train clients daily, nothing substitutes a dedicated workout that is custom for ME. No matter how active a job is, you deserve the time dedicated just to YOU.

What does YOUR 12-20 look like today? Comment below :)


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