6 Single-Session Workouts That Will Beat You Up
Throw your workout logs and program plans out the window and give one of these six killer challenges a chance.
We're all about programming, plans, routines and protocols. After all, it's the only way to really track your goals and progress, right? Everyone tells you, "set a goal, do your research, build a plan and follow it through." A perfect example of this was our Transformassacre Part I and Part II. Our subjects established a goal for themselves, they were given a carefully crafted program including both dietary, training and lifestyle guidelines. What happened? Their goals were achieved. Yes, planning and routine works.
However, routines get boring, no matter how many times you create and juggle a new 4-week, 8-week, 12-week, whatever-week program. They get boring—that's just how it goes. We say, why not just throw it all out the window, experiment and give yourself a random challenge for a real change? After it's out of your system, you can get back on the "six-pack for life" or the "10 weeks to brute strength" plans if you so choose.
For allof you workout-aholics bored to hell with your routines, here's a collection of six single-session workouts from a variety of our experts that will, in a nut-shell, kick your ass.
Got a killer workout you'd like to share? What are you waiting for? Send it to YourWorkout@mensfitness.com!
WORKOUT ROUTINE ONE
Dan Trink, CSCS, is the Director of Personal Training Operations at Peak Performance NYC and the founder of Trink Fitness. Dan was also the trainer for The Transformassacre Part I. You can follow Trink on Twitter @TrinkFitness.
Dan Trink's Single Session Workout:
"This killer workout utilizes the concurrent training method, which is a fancy way of saying it taps into various strength qualities (power, strength, hypertrophy and metabolic) all in one workout. It’s perfect for the intermediate/advanced trainee who is looking to shed fat while building lean mass. Which should pretty much be everybody. Be warned, it’s tough!"
|A. Hang Clean||B1. Front Squat||B2. Chin Up||C1. Single Leg RDL||C2. Incline DB Bench Press||D. 100 Yard Sprint|
|5 sets of 3 reps||4 sets of 6 reps||4 sets of 6 reps||3 sets of 10-12 reps/side||3 sets of 10-12 reps||4 sets|
|120 seconds rest in between||rest 60 seconds before heading to B2||rest 60 seconds before heading back to B1||rest 45 seconds before heading to C2||rest 45 seconds before heading back to C1||rest 2-3 minutes in between sets|
|* use additional load if necessary||* can be performed on a treadmill, field or track|