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

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WORKOUT ROUTINE TWO

 

John Annillo is the Director of Operations of Training for Warriors, which has more than 30 locations around the world. For more on John follow him on Twitter @StrengthJourney

 

 

John Annillo's Single Session Workout:

"This workout is for endurance and should be completed less than 15-20 minutes. It's a short workout, but has a rest period rather than ignoring all of the energy system demands that your body needs."

> Sprint 40 yards

> Push ups - 40 reps

> Burpees - 40 reps

> Rest 1 Minute

> Repeat - 5x

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WORKOUT ROUTINE THREE

Greg Robins is a strength and conditioning coach at Cressey Performance, located in Hudson MA. For more great content visit his blog at www.gregtrainer.com. Follow him on Twitter @CoachGregRobins

 

 

 

Greg Robin's Single Session Workout:

"This workout is a great option for those with limited equipment. Simple and to the point, this single DB complex can we used for fat loss, and a general conditioning workout as part of a larger strength training program. It's also just a great fall back workout to keep in your training journal for those days when you just need to mix it up! "

A1. Off Set Reverse Lunges A2. Bent Over Single Arm Row A3. Single Arm, Single Leg Romanian Deadlift A4. DB Single Arm Push Press A5. Reverse Crunch [DB Behind the Head]
8 reps per side 8 reps per side 8 reps per side 8 reps per side 8 reps per side

Workout Notes:

A1. Complete a reverse lunge with a DB held to the side of the trailing leg.

A2. Maintain a neutral spine and focus on squeezing the shoulder blades while not allowing the elbow to move past the torso.

A3. DB should be held in the oppoosite hand of the foot that remains on the ground.

A4. Initiate the push from the hips, not the knees. If overhead pressing presents issues, sub in with the DB floor press.

A5. Keep your keep off the ground with your heels close to the hamstrings. The DB will be behind the head with your hands on either end - your elbows are up. Bring your knees to your elbows while controling the lower portion.
 

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WORKOUT ROUTINE FOUR

 

Mike Stehle, ATC, CKT-2 is the founder of Training Room Online of Avon and Point Pleasant Beach, New Jersey. Mike is also the creator of a new metabolic conditioning product, Mini MetCons. You can follow Stehle on Twitter @njkettlebells.

 

 

Mike Stehle's Single Session Workout:

"This is a full body kettlebell and body weight conditioning ladder. The movements are basic, but the workout is challenging. This is the type of workout that would be used as a strength and conditioning session for a soccer, lacrosse or any stop and go explosive sport. This is also an example of something we would use for one of our special clients, 3x Olympic gold medalist and captain of the US Women's Soccer team, Christie Rampone."

> Complete the following movements as a circuit as quickly as possible without compromising form on the movements.

1. Ladder down: Pullups or Body weight rows - 10,9,8,7,6,5,4,3,2,1

2. Ladder up: Kettlebell push presses - 1,2,3,4,5,6,7,8,9,10

3. Ladder down: Kettlebell goblet squats - 10,9,8,7,6,5,4,3,2,1

4. Ladder up: Kettlebell one-handed swings - 1,2,3,4,5,6,7,8,9,10 [perform the same for each arm]

5. {Optional} Ladder down: 10 yard shuttle runs - 10,9,8,7,6,5,4,3,2,1

> Take minimal amounts of rest between sets - just enough to recover and perform your reps with great technique.

> To make this workout shorter you can cut the reps to 5-8.

> This workout should take approx. 30 minutes. [including shuttle runs]

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WORKOUT ROUTINE FIVE

Rob Sulaver C.S.C.S., is a trainer with Peak Performance NYC and the founder of Bandana Training. Rob was also our trainer for The Transformassacre Part II. You can also catch Sulaver on Twitter @BandanaTraining.

 

 

"This is a metabolic conditioning workout that's great for fat shredding and developing strong work capacity. It's a killer."

Rob Sulaver's Single Session Workout:

A1. Unilateral KB Snatch 4 sets 5 reps per side 0 sec. rest 20kg. KB
A2. Unilateral KB Clean and Press 4 sets 5 reps per side 0 sec. rest 20kg. KB
A3. KB Bent Over Row 4 sets 10 reps 0 sec. rest 2, 20kg KBs
A4. Med Ball Plyo Pushup 4 sets 10 reps 0 sec. rest body weight
A5. KB Swings 4 sets 20 reps Go every 3.5 min. 28kg.
A1. BB Front Squats 4 sets 10 reps 0 sec. rest 40kg.
A2. BB Overhead Press 4 sets 10 reps 0 sec. rest 40kg.
A3. BB Bent Over Rows 4 sets 10 reps 0 sec. rest 40kg.
A4. Prowler I Drive 4 sets 20 yards 0 sec. rest 10kg.
A5. Unilateral Tuck Jumps 4 sets 10 reps per side Go every 3.5 min. body weight
C1. Battling Ropes 1 set 8 reps 30s on / 30s off n/a

Go to page six for our next experts single session workout choice >>>

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WORKOUT ROUTINE SIX

 

Jay Cardiello is a strength and conditioning specialist and the man behind 50-Cent's ripped physique. Cardiello is also the author of Cardio Core 4x4. You can follow Jay on Twitter @JCoreBody.

 

 

Jay Cardiello's Single Session Workout:

* Perform Each Protocol for 30 Seconds

* 30 Second Rest Between each Protocol

* Perform the Workout for 2 Cycles

Protocols:

1. Scissor Lunge Kicks: Right Side (equipment needed: pillow). Designed as a dynamic warm-up for the Hamstrings. Start by standing erect position with both feet shoulder width apart. Your left foot will be placed on top of a pillow. Next, step back with your right foot into a traditional lunge position. Simultaneously, extend both arms in front of your body with your palms facing towards the floor. Then, descend your hips down into a low lunge position. Next, explosively swing your right leg (fully extended) forward through your hips in an attempt to have your right foot make contact with your palms. Retract and repeat. 

- Rest (30 Seconds)

2. Scissor Lunge Kicks: Left Side (equipment needed: pillow).  Designed as a dynamic warm-up for the Hamstrings. Start by standing erect position with both feet shoulder width apart. Your right foot will be placed on top of a pillow. Next, step back with your left foot into a traditional lunge position. Simultaneously, extend both arms in front of your body with your palms facing towards the floor. Then, descend your hips down into a low lunge position. Next, explosively swing your left leg (fully extended) forward through your hips in an attempt to have your left foot make contact with your palms. Retract and repeat.  

- Rest (30 Seconds)

3. Stabilizing Tip Taps: Right Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your right foot will be situated on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your left foot. From this lunge position, hop on your front (left) foot to the right side and then the left, tapping the ground with your front foot as far and fast as possible. Perform, as many times as possible. 

- Rest (30 Seconds)

4. Stabilizing Tip Taps: Left Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your left foot will be situated on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your right foot. From this lunge position, hop on your front (right) foot to the right side and then the left, tapping the ground with your front foot as far and fast as possible. Repeat, as many times as possible.

- Rest (30 Seconds)

5. Rockin' the Cradle: Right Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your right foot will be set on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your left foot. Then, in one explosive motion rock back onto your right foot, bringing your front (left) leg up as high as possible. Your right leg provides the support. Then, descend back into the lunge position. The front knee will stay bent throughout the entire movement. Repeat, as many times as possible.

- Rest (30 Seconds)

6. Rockin' the Cradle: Left Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your left foot will be set on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your right foot. Then, in one explosive motion rock back onto your left foot, bringing your front (right) leg up as high as possible. Your left leg provides the support. Then, descend back into the lunge position. The front knee will stay bent throughout the entire movement. repeat, as many times as possible. 

- Rest (30 Seconds)

7. Quad Crushers: Right Side (equipment needed: pillow) Start in an erect position with both feet shoulder width apart. Your right foot will be placed on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your left foot. Next, in one explosive motion rock back onto your right foot, bringing your front (left) leg up as high as possible. At your left leg's highest point, quickly snatch out a front kick. Your right leg will provide the support. Then, drop back into a lunge position. Repeat, as may times as possible.

- Rest (30 Seconds)

8.  Quad Crushers: Left Side (equipment needed: pillow) Start in an erect position with both feet shoulder width apart. Your left foot will be placed on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your right foot. Next, in one explosive motion rock back onto your left foot, bringing your front (right) leg up as high as possible. At your right leg's highest point, quickly snatch out a front kick. Your left leg will provide the support. Then, drop back into a lunge position. Repeat, as many times as possible

- Rest (30 Seconds) 

9 . Single Legged Jack Knifes: Right Leg (equipment needed: pillow). Start with both feet shoulder width apart with your Right foot on a pillow.  Next, extend both arms fully over head. Raise, your left knee to navel level and hold it parallel to the ground. Then, in one sweeping motion extend your left leg backward keeping it as straight as possible, while you perform a hinge like motion with your hips and descend with both hands to the floor. Retract and repeat.  

- Rest (30 Seconds)

10. Single Legged Jack Knifes: Left Leg (equipment needed: pillow). Start with both feet shoulder width apart with your left foot on a pillow.  Next, extend both arms fully over head. Raise, your right knee to navel level and hold it parallel to the ground. Then, in one sweeping motion extend your right leg backward keeping it as straight as possible, while you perform a hinge like motion with your hips and descend with both hands to the floor. Retract and repeat. 

- Rest (30 Seconds)

11. Chest Blasts: (equipment needed: bed). Start in a traditional push-up position. Next, perform as many push-up as possible on your bed. Trust me, it is harder than it sounds.

- Rest (30 Seconds)

12. Pick Me Ups: (equipment needed: bed). Start in a traditional plank position, with your forearms on the bed. Your elbows should be under your shoulders and bent at 90 degrees. Next, raise your right forearm and place your right hand on the bed. Do the same with your left forearm. You are nor in a pushup position. Return by moving your right arm back to a plank position (forearm on bed) and then your left arm. Repeat as many times as possible.

- Rest (30 Seconds)

13. Jack Knives: (equipment needed: bed). Start in a traditional plank position, with your forearms on the bed. Your elbows will be under your shoulders and bent at 90 degrees. Next, explosively take your right knee and drive it to the right side so that it grazes your elbow. Retract the right leg back. Then, drive your left knee to left side in the same manner. Alternate between right and left leg for as amy times as possible.

- Rest (30 Seconds)

14. Breakdancers: (equipment needed: bed). Start in a traditional pushup position. Raise your right hand and left foot simultaneously, swinging your left hip and leg under your body toward your right hand so that you are basically rotating your navel till it faces the ceiling. Try to touch your left foot (or left knee) with your right hand and keep your left knee bent. Hold for a split second and rotate back. Then, swing your right hip and leg through and touch your right foot (or right knee) with your left hand. Repeat as many times as possible.

- Rest (30 Seconds)

15. Tuck Jumps: (equipment needed: bed) Start in a traditional pushup position. Then, in one explosively movement jump both legs forward under your hips. Your knees should come as far forward as possible. Jump back to your original position. Repeat as many times as possible. 

- Rest (30 Seconds)

Go to page seven for our Editor's go-to single session workout >>>

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WORKOUT ROUTINE SEVEN - The Editor's Plan

 

Mike Simone is an Associate Editor for MensFitness.com and the founder of HUMANFITPROJECT. You can follow Mike on Twitter @Mike_Simone_.

 

 

Mike Simone's Single Session Workout:

"This is a personal go-to circuit training workout for shedding extra fat while maintaining muscle and strength. Typically this routine is performed 3-4 days per week for 2 weeks. Movements are performed at 80% of 10 RM"

Front Squat Pull ups Deadlift DB Bench Press Hang Cleans Barbell Curl Barbell Skullcrusher Hanging Leg Lift
10 rep rep to failure 10 rep 10 rep 10 rep 10 rep 10 rep rep to failure

Notes:

* Perform 4-6 rounds.