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Short on time? This workout will have you in and out of the gym in no time.
The basics: As many reps as is possible of Pull Ups, As many reps as is possible for you of Push Ups, 10 Goblet Squats. Perform those three exercises back to back in a circuit 3-5 times with 60-90 seconds of rest in between each circuit. Finish up with 4 laps of 40 yards of Farmer Carries.
Feel free to take a little breather between each exercise but the idea is to go from one to the other with as little rest as possible. However, never sacrifice your form.
For Farmer Carries: Make sure to choose a weight that is challenging. Use your legs to pick the weight up off the ground, look straight ahead and walk slowly. Keep your whole body engaged and don't let your shoulders fall forward.
Pull Ups: Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause. Lower yourself all the way back down. Go up, and really concentrate on isolating your back and biceps. Don’t swing!
As an alternative to the PULL UP, try this:
Inverted Row: Lie on the floor underneath the bar (which should be set just above where you can reach from the ground). Grab the bar with an overhand grip. Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line. Pull yourself up to the bar until your chest touches the bar. Lower yourself back down.
Push Ups: Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself down
As an alternative to Push Ups, try this:
Elevated Push Up: This is similar to the standard push up but using a bar or bench as a base for your upper body rather than the floor.
Goblet Squat: Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out.
Farmer Carries: Begin by standing between two kettle bells. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up. Walk taking short, quick steps, and don't forget to breathe.
Make sure to choose a weight that is challenging. Use your legs to pick the weight up off the ground, look straight ahead and walk slowly. Keep your whole body engaged and don't let your shoulders fall forward.
Tip from Travis: Record your workouts! Write down the number of reps you got on the Pull Ups/Push Ups and the weight you used on the Goblet Squats and Farmer Carries. Each workout try to beat your previous reps and increase your weight.
Travis Knight is a trainer at Lincoln Park.
To learn more about Travis and to schedule a session with him click here.