In our fast-paced world, some days we are incapable of completing our usual 45- to 60-minute routine. When these days occur we must turn to a shorter, faster-pace workout that will give us the most “bang for our buck.”
That is where this three-move routine falls into your life. This can be done as a fill-in routine when short on time. It can also be done as your actual routine—just remember to give at least 24 hours of rest between completion of this routine.
The rules are simple: Complete as many reps as possible of each movement before moving on to the next exercise. When you complete a round take a short break and start over. Complete as many rounds as possible within 20 minutes.
Exercise 1: Thrusters
- Use an overhand grip to hold a barbell and stand with your feet shoulder-width apart.
- Your hands should also be shoulder-width apart.
- Draw your shoulders back and down. Keep your spine in alignment.
- Keep a slight bend in your knees. Refrain from locking them.
- Your feet should be under the bar.
- Slowly bring the barbell up to your collarbones or above your shoulders.
- Bring your elbows underneath or facing forward.
- Engage your core and expand your chest as you slowly lower your body into a deep squat position.
- Drop your glutes lower than parallel to the ground if you’re flexible enough, as though you’re sitting.
- Engage your core and turn out your knees slightly for stability.
- Press your heels and the outside of your feet into the floor and bring your elbows up as you quickly and powerfully explode to return to standing.
- When your hips are nearly in alignment for standing, engage your glutes, press your heels into the floor, and extend the bar overhead.
- Straighten your arms and extend your head forward so that your ears come in front of your biceps.
- Bring your head back into line with your arms.
- Slowly lower the bar to collarbone height and repeat the movement in a continuous motion.
Exercise 2: Push-up
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length.
- Lower yourself until your chest almost touches the floor as you inhale.
- 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 again for as many repetitions as needed.
Exercise 3: Romanian Deadlift
(Can also be done with a barbell/trap bar)
- Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Flex your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels.
- Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.
- When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.
With this workout you will be able to have a full-body routine in a short amount of time while hitting the most muscle groups possible.
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