Rachel Cosgrove

On a tight schedule? Only got 45 minutes exactly? You'll have a better workout on a limited amount of time because you have no time to dilly dally. Just get focused and get it done.

My usual morning routine goes like this-

Alarm goes off at 5am 5am-5:05am Roll out of bed, get dressed and splash my face with water

5:05am-5:15am Drink my coffee (which I had pre-set to brew on a timer) as my eyes peel open

5:15am-5:20am Gulp down some Cottage Cheese, Yogurt or Hard Boiled Eggs and Fruit then brush my teeth

5:20 Head out the door for my 7 minute drive to the gym.

5:30am Train a group of 6 women who all make their workout a priority by getting it done first thing in the morning. Nothing else will get in your way at 5:30am. No time, not an excuse! Get up earlier! Finish with them by 6:30am

At this point, I know I MUST start my workout at 6:45am to be done at 7:30am in order to get home, shower and get back to the gym for my 8:30am clients.

Enter the 45 minute workout. I look at the clock and it is time- 6:45am on the button- It's Go Time!

Today's Workout-

Warm Up- 6 minutes for the warm up 10 Squat to Stands(1 min), 10 alternating lunges with overhead reach(1min), 10 ea alternating lateral lunges(1 min), 5 each YTWI on the TRX(1min), 10 Glute Bridges(1 min),10 each way lateral band walk(1 min) and I am warm

Exercise 1- 4 minutes for 2 rounds

1A Prone Cobra 2 60seconds each 60s rest Position: Lie face down on a mat or carpeted floor and rest your arms at your sides, palms down. Movement: Contract the muscles in your glutes and lower back so that your upper torso and legs come off the floor. At the same time, rotate your arms externally so that your thumbs end up pointed toward the ceiling. Keep a neutral neck alignment. Hold this position for 60 seconds. If you cannot hold for 60 seconds, regress the exercise and hold for multiple reps with a 5-10 second hold. To progress the exercise, you can hold dumbbells in your hands, or perform it while balancing on a stability ball.

Circuit 1(2 Exercises) - 11 minutes for circuit two times around including warm up set

2A BB Split Squat 2 6 reps ea mod 90s

Warm up set of split squats (2 minutes)- Set up a bar in a squat rack and perform 2-3 reps with the bar only and then slowly add weight until you are at your working weight.

Position: With a bar on your back and feet shoulder width apart, step forward with one foot about 3 feet in front of you but maintaining shoulder width apart.

Movement: Keeping your chest up tall bend your front knee lunging into a split squat position. Think about cracking a walnut between your front calf and thigh. This is a different exercise than a lunge because the movement is more forward and your knee will go over your toe just be sure you are tracking your knee over your second toe and think about squeezing your butt. Go full range of motion. As you squeeze your butt drive through that front leg and straighten your leg. Perform all reps on one leg and then switch legs. 2B Chin Up 2 6 reps mod 90s

Position: Hanging from a bar. Easiest is with palms facing you and use a band for support and then progress to no band and palms face away from you.

Movement: Think about bringing your arms to your sides pulling yourself up until your chin is over the bar.

Circuit 2 (4 Exercises)- 16 minutes for circuit twice around

3A Rom Deadlift 2 15 60s

Position: Standing holding a barbell in front of you with your feet shoulder width apart.

Movement: Kicking your hips back, keeping the bar right along your legs lower the bar down stretching the hamstrings and maintaining a neutral spine. Do not round your back. Knees should be slightly bent, not locked. 3B DB Push Press 2 15 60s

Position: Standing holding two dumbbells on shoulders.

Movement: Using momentum from your legs start with a small bend and then explode up with your legs and push the dumbbells over head. This is an explosive movement.

3C Front Squat 2 15 60s

Position: Use a Kettlebell, Dumbbell or medicine Ball and hold it right at your chest with both hands. Keep your elbows in tight.

Movement: Keeping your torso upright and keeping the load in close to your body, squat full range of motion. Keep your heels down and go as low as you can go without rounding your back over. Having the load in front will force you to keep good posture.

3D Stand Cable Row 2 15 60s

Position: Facing a Cable station with two handles on one cable. Stand in a split stance and grab a hold of the cable pulling the weight stack just off the stack.

Movement: Pull your elbows back and retract your shoulder blades squeezing your back rowing the weight toward your stomach. Keep your shoulders down and only use your back, not your traps. Once you pull it in toward your stomach as far as you can using your back, slowly lower back to the start position.

Finisher- 6-8 minutes Leg Matrix 2 times work=rest Leg Matrix = 20 bodyweight squats, 20 dynamic alternating lunges(10 ea leg), 20 switching lunge jumps(10 ea leg), 20 Jump Squats, Time Yourself and try to beat your time each week.

Total Workout = 43-45 minutes When I finish my workout, I run out the door as I grab my post workout shake I had pre-ordered. Hawaiian Harvest is my fav which is 2 scoops of whey protein, fresh pineapple, banana and fresh coconut- Yum! I gulp it down on my drive home. As I am driving my glasses steam up because my body temp is still so high because I literally just finished my workout. Let the AFTERBURN effect begin. Having a short intense workout like that will get your metabolism cranking for the day! I find having a limited amount of time equals a better workout because I am focused and don't have time to get distracted. Anyone can squeeze in a workout to their day. I just did and my 6 clients already did and it is only 7:30am in the morning. Just get it done!

Not having time is no longer an excuse.