I put a lot of thought into the workouts and programs that I write for my clients. I take into consideration their goals, their activity history, any injury or medical history, and also their schedule, attitude, and a few other factors. When one of my clients asked me last fall to provide her with a few workouts she could do in 15 minutes or less, I smiled a little bit to myself.
This is the fun part of my job.
Fast forward about three months, and we’re training in-person again. Our first session back, she told me how great the workouts I gave her were, and how much she and her husband enjoyed doing them together a few nights a week after the kids went to bed. Then she told me:
We even called one “The Vomit!”
And she says this with a smile and a laugh, no less! And that gave me a huge smile and a laugh. She went on to clarify that she meant it in a good way, it was a great workout, and they always felt awesome afterward.
And that’s the affect that I’m going for with each of my clients. A little bit of “I HATE KOURTNEY!” mixed with “Holy crap, I LOVE KOURTNEY!”
With that, here’s “The Vomit.” (Video and picture demos follow.)
20/14/8 Lunge (each leg)
30 seconds Lunge jump
30 seconds Plank
20/14/8 Mountain climber (each leg)
30 seconds Squat jump
30 seconds Side plank (each side)
Repeat circuit 3 times. 20 reps of each exercise the first round, 14 second round, 8 last round. 30 seconds exercises stay constant each round. Take as minimal rest as possible.