Get alot of work done in a little bit of time!

1. P R E S E N T E D B Y
©2018IDEAHealth&FitnessAssociation.AllRightsReserved.
#ideapti
Rapid Results With Shorter Training Sessions
Brett Klika CSCS

2. © 2018 IDEA Health & Fitness Association. All Rights Reserved.
Today
Opportunities of offering 30 minute
workout options.
How to maximize safety, efficiency, and
effectiveness of shorter workouts.
Experience!

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The GOOD for 30 Minute Workouts
Time Efficiency
• New demographics
Results Focused
Optimize Hourly Earnings
• AVENU, LAB

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The BAD for 30 Minute Training
Value
Loss of Connection
Diminished Opportunity for Coaching

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Maximize
Large muscle
movements
Workout
organization
Work Density
Value/Training Fee

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Start Your Stopwatches!
Boxing Timers
Apps

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Organize the Experience
Enter (On their own) 5-10 minutes
Exercise (With you) 30 minutes
Exit (On their own) 5-10 minutes

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Enter
3 Activities
Rehab/Prehab
Warm Up

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Exercise (Warm Up)
5 Movements
• 30 seconds each (2:30)
• Movement Variables
(Speed, Body Orientation, Pathway, Etc.)

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Exercise (Selection)
• Push
• Pull
• Hip Hinge
• Quad dominant
• Trunk
• Integrated
Movements not muscles
Compound movements
5-6 Exercises

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Exercise Organization (Sets)
Sets (25-30 Total Sets)
3-5 sets per exercise
Single vs. Double limbs
Single Sets
Supersets (2 exercises)
Circuits (3+ exercises)

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Exercise Organization (Work/Rest Ratio)
Single sets
• 60-120 second round (EMOM)
• 5-10 reps
• 30/30
Supersets
• 90-120 second round
• 5-10 reps
• 5-10 reps
Circuits
• 30/10 (Aerobic)
• 30/30 (General Strength/Fitness)
• 30/60 (Performance)

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Example Organization
Warm Up (2:30)
5 Exercises, 30 Seconds each
1. Jumping Jacks (Arms asymmetrical, Fast, Slow, Moving)
2. Push Ups (Arms wide, Arms narrow, Hips high, Slow)
3. Get Up (No hands) (Different way each time)
4. Shuffle (Zigzag, Hands above head, Legs narrow, Stop and go)
5. Squat (Fast, Legs narrow, Legs wide, Moving)

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Exercise Example
1. (Single)
Wall Squat+Press
10 reps EMOM 5 Sets (5 min)
(2 minute transition)
2. (Superset)
KB Swings + Rainbows
10 reps 90 seconds 4 sets (6 min)
(2 minute transition)
3. (Circuit)
Band Splitters + Primal Push Ups + Hip Raises
30/10 3 sets (6 min)
(2 Minute transition)
4. Single
Cone Gauntlet
2 sets 30/60 (3 min)

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Exit (5-10 minutes)
3 Stretches
Meditation
3 Single joint exercise circuit
3 Exercise conditioning circuit

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Thank You!
Brett Klika CSCS
www.spiderfitkids.com
Facebook: Spiderfit Kids