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45 min 3 times a week in a good gym, what do you do?

post #1 of 55
4/14/08 at 8:29pm
Thread Starter 
ok, you have 45 min, 3 times a week. no more, no less, in a good gym. what do you (and I mean that - what do you, as in you, what are your preferences?)do?
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post #2 of 55
4/14/08 at 9:25pm
oly lifts, with a few non oly strength related sets, and some complexes/circuits for conditioning.

Probably something like strength work on monday, plyo / oly stuff wednesday, complexes friday.

all with short rest periods. Basically try to cram as much in as humanly possible.
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post #3 of 55
4/14/08 at 9:28pm
i would probably do 2 days of cardio, and a weight training day between the 2 cardio days.
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post #4 of 55
4/14/08 at 10:27pm
I would swim. It's an excellent cardio exercise and it's good for your entire boy. Tones muscles as well.
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post #5 of 55
4/14/08 at 10:40pm
3 whole body workouts, 5 x 5 set/rep scheme:

squats
clean and jerk
chins
dips
slight incline bench
standing military press
deadlifts
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post #6 of 55
4/14/08 at 10:47pm
I would try to free up another 30 mins and dedicate that to the treadmill. spend the rest of the 45 minutes doing basic floorwork (push ups, sit ups, dips, leg raises, and chin ups) this combined with a no junk food diet will give you a lean proportioned body. spread it out to 6 days a week and you'll be strong enough to knock cats out without ripping the seams on your fav t shirt.
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post #7 of 55
4/14/08 at 11:00pm
That's easy.

One 'push' day
-Bench, military press, etc.

One 'pull' day
-Rows, pull/chin-ups, etc.

One 'Leg and Cardio day'
-Squats, sprints, etc.


Done.
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post #8 of 55
4/14/08 at 11:03pm
Quote:
Originally Posted by globetrotter View Post
ok, you have 45 min, 3 times a week. no more, no less, in a good gym. what do you (and I mean that - what do you, as in you, what are your preferences?)do?

My workout

http://www.mediafire.com/?gsax4p14xad

45 minutes, 3 days a week, full body. no exercise repeats all week
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post #9 of 55
4/14/08 at 11:03pm
I punch things
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post #10 of 55
4/14/08 at 11:10pm
Quote:
Originally Posted by globetrotter View Post
ok, you have 45 min, 3 times a week. no more, no less, in a good gym. what do you (and I mean that - what do you, as in you, what are your preferences?)do?

Other than use up 135 minutes, what do you want to accomplish?

lefty
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post #11 of 55
4/14/08 at 11:10pm
Pint Curls (TM)

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post #12 of 55
4/14/08 at 11:14pm
Quote:
Originally Posted by smw356 View Post
oly lifts, with a few non oly strength related sets, and some complexes/circuits for conditioning.

Probably something like strength work on monday, plyo / oly stuff wednesday, complexes friday.

all with short rest periods. Basically try to cram as much in as humanly possible.

More or less what I'd do. For myself, I'd spread it out as:
Snatch, squat variation, other strength work
Clean and jerk, squat variation, other different strength work
Plyo/Complex day
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post #13 of 55
4/15/08 at 1:53am
If I were globetrotter, I would simply do a stupid amount of cardio, all moderate to high intensity, for 2 days, then have the remaining one divided into stationary bike intervals interspersed with weight training. It comes down to burning the most calories in a given timeperiod while not losing too much muscle, really.
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post #14 of 55
4/15/08 at 10:48am
Thread Starter 
yeah, here's the thing, it looks like, because my office is moving, I may be able to arrange to get to my gym 3 times a week for about 45 minutes.

now what I usually do is - once a week about 30 minutes in the actual gym (bench press, squats and lat pulldowns, 3 sets), 1-3 times a week krav maga, and 1-3 times about 15 minutes with a kettlebell. I will continue with the krav, and hopefully continue with the kettlebell on days when I am not doing anything else, but I want to add about 105 minutes a week in a real gym.

now, before I got married, I would do just under 1 hour, 5 days a week in a gym, and that would be divided into two different types of workouts - arms, shoulders and chest and back, core and legs, alternating.

when I stoped going so often, I went into a more simplified workout - basically incline press, squat and lat pulldown. for a few years during the transition I did a few other complex lifts, but slowly cut them out as time became shorter.



so, the big question to me comes down to - 2 or 3 seperate groups of excersizes on different days, or one group 3 times a week? if it were 4-5 days, I would definatly do groups. if it were 2 days, I would definatly do one set of excersizes. I am a little torn on this. any advice will be aprectiated.


what am I trying to achieve? basically to build up and maintain muscle mass, not too much because I don't want to have to make any additional changes or invest any more time than this. and I want it to be something that I enjoy - hence I have decided it will be limited to the weight room. I know putting that time in running will do me more good, but I hate running.
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post #15 of 55
4/15/08 at 11:33am
I'd look into circuit training myself for that kind of time. 45 min is in the region of a good circuit training session, but will always be too short for bulk training.
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