The 24 Minute Workout

Let's face it, who has hours and hours to spend at the gym? I don't! I like to get in, work hard, and sweat it out in a timely manner. For me, it's about maximizing my time at the gym. I found this quote (on the right) online and it describes me perfectly...I workout to stay healthy, but also so I don't feel guilty when I indulge in delicious foods and drinks.

Do you have trouble finding time to hit the gym? Me too, but this 24 minute intense, fast paced workout is guaranteed to make your booty very sore the next day! And you’ll see real results in no time.  

This workout was created by Dylan, my personal trainer at Woodside Health & Tennis Club. I met Dylan a few years ago when I participated in the Miss Kansas USA pageant. It was my first and only pageant to compete in, but, wow, was it an incredible experience. I learned a lot about myself, improved my public speaking ability, strengthened my interview skills, and pushed myself to peak physical form. It was eye opening, hard work, and tons of fun all at the same time and I’m so glad I had the opportunity.   

As part of the competition, participants are encouraged to gather sponsors for two reasons - to help aid in the financial aspect of the pageant and to push competitors to reach out to their community for support. Fortunately, when I reached out to Woodside, they were willing to sponsor me and help get me ready for the swimsuit portion of the pageant. 

For 8 months, I met with Dylan three times a week at Woodside and twice a week I worked out at my own gym. Those workouts were some of the most intense I've ever experienced. Second only to the daily workouts and practice at OU when I was on the rowing team! Man, those practices could be brutal. However, they also had me in great shape and made me a much stronger teammate. ​ All that hard work at OU, and again with Dylan for Miss KS USA, was definitely worth it! I felt confident on stage and knew all of that time and effort had paid off.

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Now fast forward to July of this year. I started working out with Dylan again now that I had settled back in KC. A personal trainer who holds you accountable and pushes your physical limits is incredibly motivating. Dylan challenges my routine in the gym, but also shows me workouts that aren't too complicated or time consuming.

Here is a look at one of my workout routines that I do three times a week. Dylan's tips are below each exercise. Also, note that the videos are faster than normal speed to show the movement quickly and don't reflect the actual time. Take it slow, making sure you successfully complete each movement properly and safely.

Set the timer for 12 minutes for each round and do as many sets as you can until time is up.

Round One 
12 minutes 
1. Goblet Squat - 15 reps, 30 lbs
Dylan's tips - keep your elbows out, rotate your knees out and keep your back stiff.

2. Kneeling Shoulder Press Alternating - 15 reps, 15 lbs 
Keep you core and glutes tight during this movement. Lock your wrists alternating the press above your head.

3. Rack Squat - 15 reps, 15 lbs
Elbows underneath the kettle bells. Keep your back stiff and drive up. Rotate your knees out.

4. Bent Row - 15 reps, 15 lbs 
Keep your chin down and push your shoulder blades back. Move your shoulder blades first, keeping your back stiff and pulling the bar towards your bellybutton.

Okay, you're halfway done! Take a four minute break. 

Round Two 
12 minutes 
Set the timer for another 12 minutes and start working through round two. 

1. Step Up Squats  - 10 reps, 15 lbs
When you step up, focus on the leg to lift you instead of the upper body. Slowly kneel down and alternate legs.

2. Narrow Dead-lift - not in video - 15 reps, 40 lbs
Using a kettle bell, keep your back straight and knees shoulder-width apart, slowly lifting to an upright position.

3. Kneeling Hip Thrust, Curl to Press  - 15 reps, 12 lbs
Shoulder blades back and down, squeezing the glutes as you curl and lift above your head.

4. Body Rock Tricep Push-Up - 10 reps
Forearms flat, arms right underneath the shoulders. Slowly straighten your arms and press your body up.

Okay, now drink loads of water and take a nice hot bath and add some Epsom salt because this workout will make your muscles sore!

If you're looking for more workout hints and tips, follow Dylan on Instagram. He posts videos and photos with helpful routines and information. 

Glute Stuff 8/2/17 A nuanced adjustment for greater definition: These exercises receive more glute activation when applying a hip hike at the end range. Seems easy, but if you're comfortable with these exercises already try it on for yourself to make it feel brand new again! Thank you @ashleypaigesmith for the demo! ❤️ Read on for further info or ditch the science and make it happen. Unilateral exercise produces great results for glute strength and definition. They require more stability and engagement of the glute muscles that increase lift. Specifically, glute medius and glute minimus. Hypertrophy is all about volume, the hip hike corrects slack and keeps volume on the glutes to increase its time under tension. #glutes #woodsidekc #fitness #muscle

A post shared by Dylan Schoening (@dylanjameskc) on Aug 3, 2017 at 2:36pm PDT

Best of luck! See you at the gym!

- Rachel