We’ve all seen a million programs. Right now, if you open a fitness magazine you’ll see the lastest GET YOUR ABS RIPPED IN 10 MINUTES
Not gonna happen without some genetical, chemical and even magical help
PROGRAM program in which you’ll be even belly dancing in order to get your abs to show. Of course, most of these programs are overkill. That’s one of the many reasons they won’t help you succeed. Now, the list of problems with those types of strength training routine is long, hauntingly so, and it’s a topic for another post. Today I’m going to share with you my go to routine for time compressed moments. This, of course, is not the best program ever, but it will get you results with minimal, but very constant, efforts. This is a generalist’s program. It won’t give you buldging biceps, monstrous calves and laundromat abs, but it will make you stronger and fitter (it is after all a strength training routine).
So, to the program!
I’m going to give you options for kettlebells, bodyweight and barbells. I will not, though, give you machine variants, nor sandbags (since I’m absolutely not an expert).
A push
Barbell/Dumbbell: Benchpress, pushpress, military press, side press.
Kettlebells: Military Press (give it a clean as well), push press, sots press, sidepress.
Bodyweight: push-ups (variants), handstand push-ups, dips.
A pull
Barbell/dumbbell: Row, deadlifts. Weighted pull-ups
Kettlebell: Row, snatch, swings
Bodyweight: Pull-ups (if you can’t manage one yet click here, more advanced variations to come), Bodyweight rows.
A leg
Barbell/dumbbell: Font/Back/Goblet squat, deadlifts
Kettlebell: front/goblet/over the head squat, swings, snatch, Clean & Jerk
Bodyweight: squats, pistols, jumpsquats.(Variants and how to get to your first pistol here)
How to make it work
This is a minimalist program. Pick one exercise from each. You’ll be doing this 5 days a week (yes, 5). You’ll be doing 2-3 sets of each every day.
Completely complete, there’s a reason dead’s are a staple in every strength training routine. Photo by Tom Woodward
You’ll keep your reps low (swings, snatches and bodyweight squats may be done in higher reps, but I don’t recommend it), and you will never ever go to failure. Keep your rests longish.
How to progress:
Barbells: this one’s easier. You’ll be adding 2.5kg (5 pounds) to each exercise every 3 workouts.
Kettlebells: you’ll be adding 1 rep a week, but never on Mondays.
Bodyweight: you’ll be adding 1 rep a week, but never on Mondays either.
On kettlebells and bodyweight excercises once you get to 10 reps (which is what I call highish reps) you’ll change to a tougher variant. The reason I ask you not to add to the challenge on Mondays is because you’ll be better rested, but not necessarily stronger. Every one of these workouts should build to the next.
As you can see, it’s a pretty straight forward strength training routine. You pick a few exercises, and go, slowly progressing as you get stronger. You can’t go wrong!