One (hour) and Done: Make The Most Of Your 60 Minutes
By Dr. Rick Kattouf II

In the extremely busy world we all live in, we want to get the biggest return possible on our investment of workout time. More often than not, 60 minutes is the maximum amount of time we may have available on a given day. We then ask ourselves, “What is the best utilization of my one hour? Should I ride? If so, what intensity? Should I strength train?” If you are looking to get the most out of your available 60 min., try the following workout. Whether you are training for general fitness or competition, the following workout will prove to be quite valuable.

This workout is designed for the stationary trainer and no equipment will be needed for the strength-training portion.

Begin with 15 min. on the stationary trainer. Ride a cadence of 80-87 RPM and maintain heart rate zone 1. One of the main keys of this first 15 min. is not to exceed heart rate zone 1.

Immediately following the bike, perform the following:
15 reps squats, no resistance
15 reps per leg reverse lunges
10 reps sit ups
Plank hold, 30 seconds

Then, immediately back to the stationary trainer. Ride 15 min. at a cadence of 90-95 RPM and maintain heart rate zone 2.

Immediately following the second cycling portion, perform the following:
10 reps push-ups
15 reps jump squats (perform on a soft/cushioned surface)
Extended elbow plank hold, 30 seconds (you will be holding the top position of a push-up)
10 repetitions per leg jump lunges (perform on a soft/cushioned surface)
Squat hold, 30 seconds (feet/heels flat on the ground, knees bent 90°, hold)

Then, immediately back to the stationary trainer for your third and final cycling segment. Ride 15 min. at a cadence of 100+ RPM and maintain heart rate zone 3-zone 4. This is going to be work. Dig deep and go hard!

Now, only a few minutes left. Following your final cycling segment, you are now ready for your final strength segment. Quickly transition from the bike and perform the following:
15 reps per leg front lunges
15 reps per leg side lunges
15 reps abdominal crunches
15 reps push-ups
15 reps jump squats (perform on a soft/cushioned surface)

BOOM! 60 min. of work in the books! As you can imagine, this workout will produce a very high sweat rate. We want to be sure that we keep the body properly fueled. I suggest 1-2 bottles each with one scoop of your fluid replacement drink of choice and one scoop of maltodextrin powder.

The next time you have a 60 min. window of workout time available and you are looking to get the best return possible, try the “One and Done”; enjoy the workout!

2x Best-Selling Author and Fitness & Nutrition expert Dr. Rick Kattouf has been named one of America’s PremierExperts® and one of the World Fitness Elite™ Trainers of the Year. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf, Inc., CEO/Founder of TeamKattouf Nutrition LLC, Creator of TeamKattouf Nutrition Supplements, Host of Rx Nutrition, author of best selling book The Secret To Winning Big, author of the best selling book Ready, Aim, Influence!, author of Forever Fit, Creator of 5-Round Fury Fitness™ workout app, Sports Nutrition Specialist, ITCA Triathlon Coach, MMA Conditioning Coach, Food Psychology Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, Heart Rate Performance Specialist, Entrepreneur and Inspirational Speaker. Rick can reached at www.teamkattouf.com or www.5roundfury.com or www.kattoufstore.com or [email protected]