It’s the busiest day of the week so not many of us have too much time for a workout. So for those breaking all the rules and not currently following a detailed workout program to keep them on track and motivated; here is a quick workout you can do to get you in and out of the gym in a hurry!
Even quick workouts need a great warmup, here is a video from Brendan detailing one he recommends for those short on time:
After the warmup we’re going to perform a triset consisting of an upper body exercise, a lower body exercise and a core exercise. A triset is like a circuit, but done with more rest, as strength and progress are the goals, not just getting tired.
The first exercise is going to be a pushup, this on is going to be done with chains, but that’s certainly not recommended unless you are really ready for it! Do a set of between 8 and 12 reps.
After 8-12 pushups get some rest and move on to a set of 8 Rear Foot Elevated Split Squats on each leg.
After 8 Rear Foot Elevated Split Squats on each leg move on to your core exercise. Today is going to be an Anti-Rotation Press held for 20 seconds of each side.
Run through that triset two or three more times giving yourself enough rest to make each rep perfect. Fatigue and perfection do not mix.
After the triset we’re going to finish with a challenging complex. This is going to be done with two kettlebells (and sweet rap music playing in the background).
Do 8 squats and then walk for about 100 yds. Recover and repeat 3 more times to finish your workout and get on with your busy Wednesday!