I know how it goes. I’ve been there many many times. We all set out with the intention of fulfilling a workout regimen. We purchase a program, maybe some new clothes, a few fancy supplements and we are set to rock!
For like 2 maybe 3 days. Then what happens?
Life gets in the way, right?
Like I said, I’ve been down this road many times. I’ve spent the last 16 or so years competing in bodybuilding competitions and after each season I found it harder and harder to get back into it.
As much as we want to workout, often times life derails us and prevents us from accomplishing our goals.
But, honestly, how hard would it be to find merely 30 or 45 minutes to dedicate to yourself. Most of us waste this much time reading nonsense on Facebook or Instagram, often looking at people who have the bodies we want!
Below is the workout I’ve given to my clients for years when they don’t have the time to invest in a full program.
Don’t let the simplicity of it fool you. If you give this your all 3 times a week, you’ll realize just how powerful this is.
Full body routine
This is a giant circuit style workout routine that can be adjusted based on goals. Below is the original method designed for women who want to condition their bodies, but it works equally well for men too.
This is done as a cardio based routine with weights. Set a phone timer for anywhere from 30-50 minutes depending on level of fitness and time constraints. Then work continuously through.
The Goal is to be UNABLE to complete 4 cycles by timers end. if you succeeded, you went too light on weights.
- Stepmill at Level 8 x 5 minutes
- Incline Bench Press x 30 reps
- Standing Shoulder Press x 30 reps
- Barbell Row x 30 reps
- French Press x 30 reps
- Barbell Curl x 30 reps
- Power Cleans x 20 reps
- Romanian Deadlifts x 30 reps
- Squats x 3o reps
- Repeat cycle
Some tips for trainers:
- Keep weights light but heavy enought to start feeling it in the 20-30 rep range
- As always, use full range of motion
- Keep the pace quick but controlled
- If you can’t do 30 reps all at once break it into mini sets of 3×10 or 2×15.
- If you want variety, a great change is to do day 1 light, day 2 heavy with reps in the 8-12 range, and day 3 light or a combo of light and heavy. (one cycle heavy, one light etc.)
Give this a try for 3 weeks and let me know how it’s been working for you.
Comment below if you have any questions. I’ll be happy to answer any.
Thank You. I Love You.