Last week I told you not to stop exercising, but when you face time crunches — do a quickie. What does a quickie look like? How about a routine that hits most major groups in just 20 minutes? I call that quick.
Warm up with body weight squats, walking lunges and pushups for about 3 minutes.
- Perform 10 to 15 kettlebell plank rows. These train your back directly and hone your core strength by targeting all of your major abdominal muscles, your hips and your extensors.
- Move immediately to the vertical chest press machine. While the barbell bench press and cable flyes outperform this move in terms of activating the chest, you need a more stable option after the rigors of the plank rows. Do 10 to 12.
- Immediately head back and repeat the kettlebell plank rows. Do the circuit three times through – no rest.
- Go for 10 to 12 single-arm straight arm pull-downs to hit the latissimus dorsi. Do just like this tutorial, but use one arm with a single grip handle.
- Immediately sit in the seated hamstring press and do 12 to 15 repetitions.
- Repeat the circuit, no rest, two more times.
- Stand and grasp a dumbbell to do 12 triceps overhead extensions.
- Head to a bench and do 15 to 20 dips.
- Do a rear leg-elevated lunge on each leg for 12 repetitions. Hold a weight plate or kettlebell while doing this move, also called a Bulgarian Split Squat or Single Leg Split Squat.
- And, you guessed it, repeat two more times without rest.
One of the keys to this workout is skipping any semblance of rest between exercises. You are not working the same muscle groups in back-to-back exercises, so you don’t have to worry about over-fatigue of a particular group. Plus, when done quickly you are done in 20 minutes. Suck it up.
Don’t do this workout everyday. Remember, a good training plan leaves 48 to 72 hours between weight workouts to allow for recovery and repair. Plus, it saves you even more time. Don’t forget to slide in some cardio during your holiday madness too — even 20 minutes does you a world of good.