Do you only have limited time to get your workout in? Want to make sure you’re getting the most benefit from your time spent in the gym? Look no further. This full body workout will get you in and out and on your way in no time with that confident, post workout feeling!
Nobody likes wasted time, especially when it comes to the gym. You want to make sure every minute in the gym counts. Especially when you’re short on time. Too many people skip their workout when they’re in a rush because they don’t think they can get a worthwhile full body workout in in less than hour. You can, and here’s how to do it.
Warm Up Circuit:
Body Weight Squats X 20
Push Ups X 10
Pull Ups X 5
Crunches X 20
Complete this circuit as fast as possible, while still using good form. Rest 90 seconds after you’ve completed all the exercises and repeat twice. Your heart rate should be elevated and your muscles should be ready to roll!
Thrusters 15, 12, 8, 6, 3
Bench Press 15, 12, 8, 6, 3
Hanging Leg Raises 15, 12, 8, 6, 3
Pull Ups 15, 12, 8, 6, 3
Plank Hold 30 sec hold
You’ll perform this workout in a circuit, meaning that you’ll go from one exercise immediately into the next. For the first set you’ll do 15 reps on all exercises. For the next set you’ll do 12 and so on. The plank holds will remain at 30 seconds throughout the workout. You’ll find a breakdown of each of the exercises below.
Thrusters combine three exercises into one – the power clean, front squat, and overhead push press. The bar starts on the floor. Power clean it up to your chest. Pause briefly. While the bar is still at your chest, front squat. Pause again at the top. Then push press the bar up over your head. That’s one rep.
If you’re healthy enough, the barbell bench is preferred here. However, if you must modify to dumbbells, that will work also.
Hanging Leg Raises:
Hang from a pull up bar and, while keeping your legs straight, raise them up to make your body into a right angle. Slowly return your legs down to prevent swinging.
If you’re feeling froggy, go ahead and make these weight pull-ups. Your call. But, these are just the good, ole-fashioned pull-ups.
On your elbows, hold yourself in a tight rigid position. Simple, right?
Cap this workout off at 45 minutes if you don’t finish before then. You will want to move as quickly as you can through the exercises. However, form should be your priority. This workout hits all the muscle groups from several angles, giving you thorough, full body workout in a short space of time.