I was limited to 10 minutes in my most recent workout. This isn't ideal, but when crunched for time it forces one to choose from only the most effective exercise choices. The two I chose in this particular workout were Kettlebell Swings and Bench Press. My reasoning was simple.
1. I wanted to hit the whole system as efficiently as possible. To do that I need exercises that emphasized many muscles groups at once. The bench effectively trains the chest, triceps, shoulders, and upperback while the swings will provide a powerful stimulus to the posterior chain (glutes, hamstrings, back).
2. On top of hitting the majority of muscles from head to toe, I'm able to develop strength, power, stamina, and hypertrophy between these choices and the implementation of the workout. Swings were done in an explosive manner for sets of 10. The bench press was performed in sets of 5 at a moderate intensity. Limited rest challenged my aerobic and anaerobic energy systems.
The great thing about cramming workouts in limited time situations is it eliminates the "fluff". You simply don't have time to waste, are forced to move quickly, avoid distraction, and focus on the task at hand. In the end, my 10 minute session looked like this:
A1. Kettlebell Swings x10
A2. Bench Press x 5
Repeat 10 Rds (100 Swings, 50 Presses)
Give it a shot next time you only have 10 minutes!
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!