If you're...
- In a rush
- the gym is busy
- You don't have access to much equipment
- You fancy a challenge
Then these workouts are for you. Each of them requires only a few pieces of equipment and has been designed to allow one body part to rest and recover while the other works; meaning they can be carried out (fitness provided) in an almost continuous fashion with minimal rest.
It follows one of my training ethos: "TTYE" - Train To Your Environment.
Ideal too if you're in a rush or don't want to spend hours on end in the gym.
Try them, Let me know what you think. Scale them down (or up if you're a champ) and let me know how you get on. Any questions, just shout me on twitter: @MichaelD_PT
SESSION ONE:
- 100m row
- 20 secs rest
20 rounds (30 for advanced).
To make this a real test and apply power to each pull try to complete each 100m in 10 strokes or less. Focus on power not speed/stroke rate.
SESSION TWO:
- 30 sec incline run
- 5 Toes to bar
- 5 Barbell Thrusters (men: 40-50kg, ladies: 20-30kg)
5 rounds
SESSION THREE:
- 30 sec steady state bike
- 30 sec heavy hill climb bike
- 4 pull ups
20 rounds
SESSION FOUR:
- 6 Dips
- 6 Pull Ups
- 6 Goblet Squats
-6 Alternating Lunges with the same weight as the squats
6 rounds
SESSION FIVE:
- 1 minute fast on the Watt Bike/Spin Bike 7-8/10RPE
- 10 Kettlebell Swings
20 Rounds
(Add 2 - 4 close grip pull ups using the double handle over the nearby cable frame for an advanced circuit and serious arm pump)
SESSION SIX:
- 100m Row - Set 60 Secs Rest Time
- During the rest time do 10 fast crunches, 10 press ups
Repeat 10 - 20 times
SESSION SEVEN:
Watt Bike/Spin Bike:
- 30 secs heavy
- 30 secs fast
- 30 secs active recovery
12-15 mins
SESSION EIGHT:
- 30 secs Watt Bike/Spin Bike as fast as you can
- 30 sec incline run fast
- 30 sec rowing sprint as fast as you can
- 90 secs rest
repeat 5 more times
SESSION NINE:
- 10 Dumbell Lat Raises
- 20 Alternating Dumbell Curls
- 10 Bench Dips
- 10 Press Ups
- 1 minute fast row
Repeat 5-10 Times
SESSION TEN:
- 30 sec plank
- 30 sec side plank each side
- 10 crunches
- 10 leg raises
- 1 min incline run
repeat 5-10 times
