I did it. I made the best workout ever! That sounds like an exaggeration, but I swear this is the best workout made in the history of the world. Okay I admit it, I’m biased
This workout will cut all the BS out of your trip to the gym and get it DONE! So here’s the backstory on how I stumbled on this mind bending, body pummeling workout:
I’ve got a client who’s one of those guys all the trainers wish they had. He is dedicated, he is into his workouts. He knows more about the fitness industry than some of the other trainers at the gym! We have a scheduled appointment and he calls about 10 minutes beforehand … I smell a cancellation. He says he’s stuck in traffic and is running late. He isn’t canceling, but we will have a half hour tops instead of our usual scheduled hour. He says he still wants a good workout… hmmm
The wheels started turning right away. I knew he had some elbow tendinitis thanks to excessive golf habit so that took out cleans or any vertical pulling. Other than that we’re good to go…
Here is what I came up with
5 mins
Dynamic Warm Up – that’s right, no matter how much time we have there is no way a client of mine is going to walk onto the floor without a proper warm up.
15 mins
Barbell Complex – we needed some major volume in short order and there is nothing better than a barbell complex to achieve this. For those that don’t know it means that the athlete performs a series of exercises without putting the barbell down.
You know if you're going to do a lot of work in a little time you'll need some weight to move!
40kg total weight (you don’t need much!)
Bent over Row
Push Press
Good Morning
Back Squat
Push Up
10 reps of each
90 seconds
8 reps of each
60 seconds rest
6 reps of each
45 seconds rest
4 reps of each
Collapse to ground
Still not done!
4 mins
Tabata superset – The king of intensity. Negative rest based intervals! Work for 20 seconds and only rest for 10. 8 times total makes 4 minutes on the dot. Sound easy? Think again!
Dumbbell Squat and Press
Supersetted with
Mountain Climbers
If you're going as fast as you should you don't need much weight!
Now we only used 15lb dumbbells for the thrusters. After the complex we didn’t need much load on the shoulders and the weight should be light enough so rep speed doesn’t get sacrificed because of muscular failure. Each set of 20 seconds we got at least 8 reps and started at 10. Fast. Fast. Fast! You get out what you put into a Tabata
Collapse again.
Choose the places you collapse wisely, roads are not recommended
5 minutes
Stretch – you need more stretching. Really, you do.
That’s it! 30 minutes of intensity that will leave you a sweaty mess with hundreds of burned calories and a metabolism that is a fat burning furnace for the next day.
I saw that client Monday … “Man, I’m still hurting from Friday. That was vicious!”
