Monday Night Football is back in week two with an AFC matchup between the Andrew Luck-led Indianapolis Colts (0-1) and the defensive powerhouse New York Jets (1-0) on ESPN at 8:30 p.m. EST. 

In week one, both of these teams competed in drastically different games with the Jets pummeling the Cleveland Browns, while the Colts laid an egg in Buffalo.

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The good news is that there’s a long season ahead for them and you to transform your body over the next 16 weeks. As with our Monday Morning Workout for week one, MEN’S FITNESS will be bringing you a workout scalable for any fitness level, which is sure to wash away the remnants of all the beer and guac you ingested the day before (you can also do the routine before the big game as a preemtive measure.)

In today’s workout, Head Strength and Conditioning Coach at the National Strength and Conditioning Association Scott Caulfield, brings you a time-sensitive routine for the man on-the-go.  

These two complexes hit tons of muscles from the legs to the chest“A complex is a series of three (or more) movements with a barbell, dumbbell (or other implement), strung together to hit multiple muscle groups,” Caulfield says. “They are done in succession without stopping and you’ll also notice a “conditioning effect” (i.e. increased heart rate, shortness of breath) especially depending on your current conditioning level.”

Start with 3 sets and 3 reps of each move the first week and, if you decide to work this routine in to your regular program, add one set and one rep per exercise per week until you can do 5 total sets (and 5 reps per exercise.) Complete Complex A before moving on to Complex B immediately afterwards. Try not to rest at all between exercises and rest up to two minutes between sets, as needed.

The Workout*

Complex A

Deadlift

Sets: 3
Reps: 3

Romanian Deadlift

Sets: 3
Reps: 3

Upright Row

Sets: 3
Reps: 3

Overhead Press

Sets: 3
Reps: 3

Complex B

Power Clean

Sets: 3
Reps: 3

Front Squat

Sets: 3
Reps: 3

Squat to Press

Sets:  3
Reps: 3

*Use a barbell or dumbbells for each move.

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