Great Question Des. I would start with one full set of each exercise listed, moving more slowly and deliberately through each exercise repetition, adding a second set of each exercise until your 30 minute time span is over. (The third set may or may not be necessary for all body parts, depending on your ultimate and changing goals. Right now balance in your body parts is more important.) Initially your goal is to raise your workload (4 days a week is very significant and will yield results quickly) without using up every spare moment you have. As you become more familiar with the schedule and each exercise you will become more efficient and move through it all in less time. You will be decidedly pleased with your progress and can make adjustments, going to less days for maintainance or splitting the body parts more and having even greater variability in your schedule. Begin with low to moderate weight, increasing resistence appropriately as your strength and schedule will allow.
I do all of my flexibility work at home as well as my abdominals. Atlease once every three or four workouts has to be rescheduled or modified to do at home. If you are consistent it will be easier to keep in a flow but don't get married to your schedule. Allow you family and work life to be an necessary interruption on occassion and just resume your regular schedule a.s.a.p. Remember: Your workout should serve your life not the other way around.
Hybrid Mode
