Posted on January 26 2019
Sometimes simple is best — and that definitely applies to workouts. Whether you’re traveling, woke up late or want to squeeze in a quick routine after work, this workout is an easy one to remember. It only has three main moves, yet it’s incredibly effective and it’ll quickly help you get stronger and feel more energized.
3-MOVE WORKOUT PLANS
This simple routine means fewer movements to master, less setup time at the gym and more focus on major muscle groups for highly effective results.
There are two different workouts. Do one routine three times during the week with at least one day of rest in between. (For example, M/W/F, T/TH/SA, etc.)
Next, these workouts use something called “density training,” which is where you do as many sets of each exercise as possible within a certain time limit. That way, you do a lot of repetitions for more muscle gain and you crank up your fat burn as you exhaust your muscles and your cardiovascular system. And as an added benefit, doing a timed workout helps you stay focused and finish faster.
Bonus challenge: For each subsequent workout, try to beat the number of sets you did for your previous workout.
Set a timer for 15 minutes and do as many sets of this circuit with as little rest as possible:
Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.
Grab the end of one dumbbell in both hands and hold it by your chest with your elbows underneath. Stand with your feet shoulder-width apart and your toes slightly out. Start the movement by sitting backwards and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart.
Set a barbell on a power rack or Smith Machine and, from underneath, pull yourself up and touch your chest to the bar. Pin your shoulder blades together and keep your body straight like a plank.
Reps: 4 each side (8 total pushups)
Start in a pushup position. Descend to the bottom, and, as you’re pushing up, extend one hand to the sky. Watch that hand with your eyes. Repeat and reach up with the other arm. To make it more challenging, hold dumbbells.
See goblet squat description above.
WIDE-GRIP INVERTED ROWS
Do an inverted row (description above), but grasp the bar with a wider grip — hands about 3-feet apart.