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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.

DAY THREE: FRIDAY (20 MINUTES)

Perform the following exercises as a continuous, non-stop circuit at 15 repetitions each.

DEADLIFT

Another essential compound movement which will effectively recruit several muscle groups including hamstrings, glutes, back, shoulders and forearms.

BARBELL BENCH PRESS

The staple to chest training. The barbell bench press is a big muscle mover engaging the entire chest complex, shoulders and even stabilizing the core.

BARBELL MILITARY PRESS

The second in command for shoulder development. Properly executed military presses will hit front, side and rear deltoids.

HANGING LEG LIFTS

Hanging from the bar is much different from traditional crunches or even weighted exercises. The hang stretches the abdominal muscles to full range and kicking up your legs will develop explosive power in the core, along with increased stability. Rest for 90 seconds and repeat two more full circuits.

You can follow Mike on Twitter: @Mike_Simone_MF

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