“There aren’t enough hours in a day.” Certainly sounds like a valid reason for why you're not meeting your fitness goals. You’ve got to be up at 6 AM, whip together breakfast, get out the door by 7, and stay on the grind until the end of business. Perhaps you have a project that keeps you late or other obligations that pull you away from your routine, and dedicating an hour for three to five days a week to gym sessions just isn’t mathematically possible. But it's all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses. Deduct all of the times you refresh your Twitter feed and small talk, and you've got time enough for this workout. All you need is 20 minutes a day, three days a week.
Perform the following exercises as a continuous, non-stop circuit at 15 repetitions each.
SQUAT
An essential compound movement that recruits muscle fibers in the quads, glutes, hams and lower back.
An essential compound movement that recruits muscle fibers in the quads, glutes, hams and lower back.
BARBELL BENT-OVER ROW
A power movement that will effectively stabilize the core while working the upper and middle back, along with rear deltoids.
BARBELL UPRIGHT ROWA power movement that will effectively stabilize the core while working the upper and middle back, along with rear deltoids.
Known as the squat of shoulder exercises, the upright row will effectively target the entire shoulder complex, front to back.
WEIGHTED CRUNCHES WITH ROPE
Adding the resistance element to abdominal training will promote muscle hypertrophy, or growth, and stabilize the core. Rest for 90 seconds and repeat two more full circuits.
DAY TWO: WEDNESDAY (20 MINUTES)
If there's no way you're getting in the traditional 60-minute cardio session with your schedule, your next option is H.I.I.T. (High Intensity Interval Training) to quickly and effectively burn fat.
TREADMILL PROGRAM
1. Two-minute brisk walk @ ~5 mph
2. One-minute sprint @ ~7 to 8 mph
3. One-minute return to brisk walk @ ~5 mph
4. Dips to failure using treadmill handle bars
5. One-minute brisk walk @ ~5 mph
6. 30-second sprint @ ~7-8 mph
7. One-minute brisk walk @ ~5 mph
8. Dips to failure
9. One-minute brisk walk @ ~5 mph
10. 30-second sprint @ ~7-8 mph
11. Dips to failure
12. Two-minute brisk walk @ ~5 mph
13. One-minute sprint @ ~7-8 mph
14. Two-minute brisk walk @ ~5 mph
15. Dips to failure
16. Two- to four-minute light walk @ ~4 mph
DAY THREE: FRIDAY (20 MINUTES)
Perform the following exercises as a continuous, non-stop circuit at 15 repetitions each.
DEADLIFT
Another essential compound movement which will effectively recruit several muscle groups including hamstrings, glutes, back, shoulders and forearms.
BARBELL BENCH PRESS
The staple to chest training. The barbell bench press is a big muscle mover engaging the entire chest complex, shoulders and even stabilizing the core.
BARBELL MILITARY PRESS
The second in command for shoulder development. Properly executed military presses will hit front, side and rear deltoids.
HANGING LEG LIFTS
Hanging from the bar is much different from traditional crunches or even weighted exercises. The hang stretches the abdominal muscles to full range and kicking up your legs will develop explosive power in the core, along with increased stability. Rest for 90 seconds and repeat two more full circuits.
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