Barebones Training

When you have almost zero time to train and you're not afraid of hard work you run in to the problem of not knowing what to do.  Here's some rules you can apply:

  1. Do what's hard.  The first thing that comes to my mind is burpees.  I won't do them so I don't MAKE anybody do them.  If you did burpees for 20 minutes a day every weekday for 3 months you would be shredded and lean.  The only problem is 5 minutes of burpees will drive you into the ground.  permanently! 
  2. Full Body Movement.  Movements like the Squat and Press, Deadlifts, Overhead Lunges, Wall Ball, etc.  These are the movements that get the entire body moving.  See a correlation with number 1?  THat's no coincidence.  Getting the full body moving take EFFORT.  
  3. Short Rests.  60 seconds of rest is enough.  This is another variable that can be toyed with, but keep it short and you'll turn an anaerobic workout into an aerobic workout as well.  
  4. Keep it simple, Keep it short.  If your session takes you more than 30 minutes then you're either advanced or you're not leveraging your time correctly.  Some workout only take 7 minutes.  

Here's what it looks like: AMRAP (As Many Rounds As Possible) for 10 minutes.

  1. Squat and Press x12 (50 pounds for men/30 pounds for women)
  2. Jump Rope x100
  3. Repeat

That's it.  If this is easy, go up in weight on the squat and press.  If it's hard, take a break!  There's a million reasons why this method is so popular.  It shreds fat, builds muscle, gets the metabolism roaring and it only takes 10 minutes (not including warmup and cooldown).  If you're looking for a butt kicker then give it a try and let me know what you think by commenting below or emailing me at mike@northwestforge.org  

Thanks!

-Mike

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