The One Hour a Week Workout
No excuses! Don't let a busy schedule and huge to-do list get in the way of your fitness goals.
“There aren’t enough hours in a day.” Certainly sounds like a valid reason for why you're not meeting your fitness goals. You’ve got to be up at 6 AM, whip together breakfast, get out the door by 8, and stay on the grind until the end of business. Perhaps you have a project that keeps you late or other obligations that pull you away from your routine, and dedicating an hour for three to five days a week to gym sessions just isn’t mathematically possible. But it's all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses. Deduct all of the times you refresh your Facebook news feed, pick your nose and small-talk your least favorite coworker from your weekly schedule and you've got time enough for this workout. All you need is 20 minutes a day, three days a week.
DAY ONE: MONDAY (20 MINUTES)
Perform the following exercises as a continuous, non-stop circuit at 15 repetitions each.
An essential compound movement that recruits muscle fibers in the quads, glutes, hams and lower back.
BARBELL BENT-OVER ROW
A power movement that will effectively stabilize the core while working the upper and middle back, along with rear deltoids.
BARBELL UPRIGHT ROW
Known as the squat of shoulder exercises, the upright row will effectively target the entire shoulder complex, front to back.
WEIGHTED CRUNCHES WITH ROPE
Adding the resistance element to abdominal training will promote muscle hypertrophy, or growth, and stabilize the core. Rest for 90 seconds and repeat two more full circuits. NEXT: DAY TWO >>