Last week I revealed how reducing my clients workout sessions down to 30 minutes rather than 1 hour totally revolutionised their results.
Over 35,000 people receive my newsletter and many are personal trainers so I received a lot of questions about how you can structure a personal training session in only 30 minutes.
Here’s what it looks like:
1 – Soft Tissue Work – 5 mins
Most of the clients I work with spend a lot of time sitting. When held in the same position for prolonged periods of time muscle tissue thickens, the collagen becomes more dense.
First we roll the underside of the foot on a tennis or hockey ball, this has been proven to improve flexibility throughout the whole back of the body via the posterior back line.
Next, we foam roll mostly the back of the body e.g.. Glutes, Hamstrings, Upper Back, Lats, Inner Thigh.
We also spend this first 5 minutes chatting about the clients current condition and I make mental notes of what I may need to adapt for the impeding workout.
2 – Specific Stretching – 3 mins
Now the soft tissue is a little warmer we move onto stretching specific movement patterns. In order to perform certain movements many people need a little help improving their range.
We use static stretching and focus mainly on Hip Flexors, Hamstrings and Hip Rotators
I used to be against stretching before workouts due to the small lack of activation that can happen due to the lengthening of tissue before exercise.
However, for the general population this is inconsequential and the benefits of improved movement range cannot be ignored.
Watch the Hip Rotators Stretch below:
3 – Mobility & Muscle Activation – 5 mins
It’s time to start moving. I believe mobility is the key to a youthful body, it helps pump nutrients through the body, opens up the joints and acts as a good warm up.
We work through every joint from neck to ankle
We then move into some muscle activation like buttock contractions and finally pick up the pace with some knee hugs, heel to buttocks etc.
Watch the muscle activation exercises below:
4 – Main Workout – 12 mins
Workouts will vary from one client to the next but I will always focus on the 5 main movement patterns: Squatting, Lunging, Pushing, Pulling, Hip Hinging.
We may perform a simple circuit like this:
- Goblet Squat x 12
- Row x 8 each
- Alternating Lunge x 16
- Push Ups x ?
- Kettlebell Deadlift x 8 each
I keep the tempo quite high and rests to a minimum. When we do rest we will perform active recovery so maybe some upper back rotations or slingshots with a kettlebell.
I may start or finish with some core work depending on the clients level, e.g..
- Bird Dogs x 8 each
- Side Plank x 30 secs+
- Dead Bugs x 8 each
Watch the Bird Dog exercise below:
We may also use a quick cardio finisher at the end too, e.g..
- High Knees – 30 secs
- Rest 15 secs
- Jumping Jacks – 30 secs
- Rest 15 secs and Repeat
5 – Cool Down – 5 mins
Finally we return to mobility work and focus on areas that are restricted.
I rarely stretch after workouts because the central nervous system is too fired up to accept it. You are always better off stretching when you are totally relaxed.
I usually assign a little stretching homework just for those seriously restricted areas. Never more than 3 stretches or they never get done.
Everyone is Different
No two workout sessions are ever the same, all clients are different and you have to think on your feet. I meet with most clients 3-5 times per week.
I always focus on the MOST IMPORTANT things that are best for the client.
I think, if I could do just one thing today to improve the health of my client what would that be
Of course nutrition is always a big part of all my personal training programs so we talk a lot about this during the first 15 minutes and often during the last 5 minutes too.
I hope you have found this useful and it’s inspired you to make a few changes.
Shorter workouts really are more effective and more sustainable.
Take care and have a great day,
To see more posts about general kettlebells workouts and advice, go here.
What Next? See all my latest workout programs here