The time you take to train doesn’t matter—the intensity does. Have only 20 minutes? No problem, as long as you’re ready for the roughest 20 minutes of your life. This workout uses some tough exercises and intensity techniques to make sure your muscles get the workout they need.


Perform the exercise pairs (marked “a” and “b”) in alternating fashion. You’ll do one set of a, rest as prescribed, then one set of b, rest, and repeat. Complete all sets for one pair and then go on to the next one.

1A Squat
Sets: 3 reps: 5–8 (as 1ó reps) rest: 60 sec.

Rest the bar along your upper back and hold it outside shoulder width. push your hips back to lower your body, pushing your knees out as you descend.
Go as low as you can while keeping the arch in your lower back. come halfway back up, descend again, and then come all the way up—that’s one rep.

1B Pullup
Sets: 3 reps: 1 isometric, 6–10 regular rest: 60 sec.

Hang from a pullup bar with your hands outside shoulder width and your palms facing away from you. pull yourself up until your chin is over the bar. Hold the top of your first rep for five seconds. lower yourself back down, and then complete 6 to 10 normal reps.

2A Back Extension w/ Dumbbell row

Sets: 2 reps: 10 rest: 0 sec.
lock your feet in a 45-degree back extension bench and make sure your hips are flush against the pad. Hold a dumbbell
in each hand and bend forward at the hips. lower your body until you feel your lower back is about to round. extend your hips to raise your torso
back up, and row the weights to your sides.

3A Fat Barbell Clean and Press
Sets: 2 reps: as many as possible rest: 45–60 sec.

Use grip sleeves, such as the Grip4orce (, to make the bar thicker. You can also wrap a towel around it. Grip
the bar with hands at shoulder width hoisting it to shoulder level. press the bar overhead. Use a weight you can do for no more than 12 reps, and perform as many as possible each set.

3B Suspended Fall out
Sets: 2 reps: 25 rest: 45–60 sec.

Attach a suspension trainer to a sturdy object overhead and set the handles at about waist height. Hold the handles and stand behind the trainer. Keeping your core braced, allow yourself to lean forward and extend your arms—you’ll look like superman flying. Go as far as you can without your lower back sagging.