Fitness
No pain no gain
Winter's short days, erratic weather, and bitter temperatures can sap motivation—even for dedicated lifters who consider the gym a second home. And with willpower compromised, the idea of climbing under a Slanket and settling in for a Netflix binge can seem far more appealing than battling soul-sucking cold en route to and from the gym. If you’ve spent the past few months logging marathon workouts on the regular, we say enjoy the additional R & R and the first two seasons of Daredevil. Otherwise, it might be time for a major shakeup because it’s probably more than the weather that’s affecting your motivation.
Whether your routine has grown stale and predictable, it has remained too intense (or merciful) for too long, or you’re simply looking to keep things short and sweet until the weather turns, try tagging in any of these 10 quick-hitting circuits from trainer Don Saladino the next time you consider playing hooky. Saladino, owner of Drive495 health club in New York City, has experience training high-profile clients such as Hugh Jackman, Ryan Reynolds, and other celebrities who operate on a strict time budget. In other words, his circuits will use a limited time frame to extract maximum results. All you need is a willingness to work hard for 20 solid minutes.
So the next time your backyard looks like Hoth and you tell yourself it’s too cold to train, keep the No. 20 in mind. Because if you’re unwilling to put in 20 measly minutes now, once it gets too hot to wear a shirt, you’ll be the guy thinking twice about removing his.
Instructions for High Volume Circuit
Rest 1 minute between rounds.
SALADINO SAYS: “Work for the full 40 seconds on each exercise.
Use light to moderate weight and make sure the last round is very difficult to complete.”
Instructions for Time Under Tension (TUT) Circuit
Rest 30 seconds between rounds.
**5010: Five seconds on the eccentric (lowering) phase, no pause at the midpoint, one second on the concentric (lifting) phase, and no pause at the top.
SALADINO SAYS: “When your time in the gym is limited and your goal is to develop muscularity and strength, employ this routine and its strict 5010 tempo.”
Instructions for Lower Body Circuit
Rest 1 minute between rounds.
SALADINO SAYS: “Expect to shock the lower body and get a lot of blood into your legs without the heavy pounding of maximal weights.”
Instructions for Upper Body Circuit
Rest 40 seconds between rounds.
SALADINO SAYS: “If you’re tired, back off of the intensity and focus on getting blood into the muscle.”
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Mount Kenya University (MKU) is a Chartered MKU and ISO 9001:2015 Quality Management Systems certified University committed to offering holistic education. MKU has embraced the internationalization agenda of higher education. The University, a research institution dedicated to the generation, dissemination and preservation of knowledge; with 8 regional campuses and 6 Open, Distance and E-Learning (ODEL) Centres; is one of the most culturally diverse universities operating in East Africa and beyond. The University Main campus is located in Thika town, Kenya with other Campuses in Nairobi, Parklands, Mombasa, Nakuru, Eldoret, Meru, and Kigali, Rwanda. The University has ODeL Centres located in Malindi, Kisumu, Kitale, Kakamega, Kisii and Kericho and country offices in Kampala in Uganda, Bujumbura in Burundi, Hargeisa in Somaliland and Garowe in Puntland.
MKU is a progressive, ground-breaking university that serves the needs of aspiring students and a devoted top-tier faculty who share a commitment to the promise of accessible education and the imperative of social justice and civic engagement-doing good and giving back. The University’s coupling of health sciences, liberal arts and research actualizes opportunities for personal enrichment, professional preparedness and scholarly advancement
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