try something like this (assuming that you have no injuries that would prevent you from doing any of these exercises):
Workout A
3 sets of 10 reps -superset
1A) pushup
1B) Bodyweight squat
2A) shoulder press
2B) walking lunge with a twist
3A) Prone Cobra (also known as a superman) 1 rep of a 30 second hold
3B) Russian Twists
Right after doing this, go to the stationary bike and do this interval routine:
-Warm up at a light speed for 5 minutes.
-At the 5 minute mark, bump up the resistance so that you can only go about 80-85 RPM, and stay at that cadence for 30 seconds.
-After that 30 seconds, reduce the resistance back down to a light cadence and keep at that pace for 2 minutes.
-After that 2 minutes is up, increase it back up to the resistance and the cadence of 80-85 for 30 seconds.
-continue this until you've done 6 of the high resistance/higher cadence intervals and then cooldown at a light speed for 3 minutes.
-once you've been able to do all 6 at the higher cadence and resistance, the next time you do the routine, increase the resistance 1 level.
Workout B
3 sets of 10 superset
1A) Lat Pulldown with an overhand grip, shoulder width apart
1B) Romanian Deadlift
2A) Bent over Dumbbell row
2B) Reverse Lunge
3A) Plank 1 rep of a 30 second hold
3B) Reverse crunch
Again, do the same interval routine as in Workout A
Definition of a superset: Do one set of the first exercise listed, then immediately with no rest do the next exercise, then rest 60 seconds, then do a second set of each exercise in the same fashion. for example, in workout A, do 10 pushups, then without resting, do 10 bodyweight squats. then rest 60 seconds. after 60 seconds is up, do 10 pushup again, and without resting, 10 bodyweight squats. then rest 60 seconds, and then do 10 pushups again, and then 10 bodyweight squats. rest 60 seconds, and then move on to the next group of exercises and follow the same format.
Alternate between workout A and workout B for 4 weeks, skipping at least one day between works. so you could do workout A on monday, workout B on Wednesday, workout A again on Friday, and then the next week do workout B on monday, workout A on wednesday, workout B on friday.
it should get you in and out of the gym in about an hour and covers pretty much everything to make it an efficient workout.
on a couple of your off days, find some fun things to do whether it be running around in a park, playing with the dog, taking a walk, etc.
get your eating in order and you should be good to go in a couple of months.
Michael Navin, CSCS
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