If you're an entrepreneur or business owner, you have likely gone through some hectic times where you said to yourself, "I just don't have the time to train....."
Maybe you were a first time parent, you said the same thing. Not a minute to breathe you thought to yourself....
Well, there IS always time.
It's not gonna be easy.
You're gonna wanna go home, eat and just sit down and get a minute to relax. But, let me tell you, that is NOT your best option. You NEED to move your body. You NEED to keep the mind and body sharp.
It doesn't take a lot of time. And these short workouts, well, they need some intensity. I think of early days Casey Viator and Mike Mentzer, performing those HIT workouts with Arthur Jones. Those guys destroyed their training to new heights. We're not gonna do HIT, but we ARE going to WORK.
In the video below, I trained at the end of a LONG day & evening of coaching athletes. I wanted to go home. But I silenced my inner weakness by putting one foot in front of another and WORKING.
You should give yourself 5 Go To Workouts for when you're short on time. This way, there is NO out. And still, warm up before you get into the training. Especially if you're older. Your body NEEDS it.
Here's 5 Sample Workouts for When You are Short on Time:
NOTE: Adjust reps as needed for your own strength levels.
Workout #1:
1A) Dips 5 x 20
1B) Pull Ups 5 x 10
Workout #2:
1A) Bulgarian Split Squats 4 x 10 / 10
1B) Overhead Press (Barbells, DBs, KBs) 4 x 6 - 8
Workout #3:
1A) Bench 10 x 2 @50%
1B) Power Clean 10 x 2 @50%
Workout #4:
1A) Sandball / Sandbag Shouldering 4 x 4 / 4
1B) ANY Push Up Variation 4 x 10 - 15
Workout #5:
1A) Squats 5 x 5
1B) DB / KB Clean & Press or Snatch 5 x 5
Workout #6:
1A) Any Carry (Farmer Walk, Odd Object, KB Carry Variations etc) 5 x 100 ft
1B) DB Bench 5 x 5
Workout # 7:
1A) Trap Bar Deadlift x 5, 4, 3, 2, 1 (Add Weight each Set)
1B) Squat Jumps or Burpees 5 x 5-10 reps
Workout #8:
- The Kettlebell Chain x 2 or 3 Rounds (Line up 3 - 5 different weights with Kettlebells or Fat Bells)
Workout #9:
Bodyweight Reverse Ladder: 10, 8, 6, 4, 2 reps of
A) Squat Jumps
B) Lunge Jumps
C) Push Ups
D) Pull Ups
For warm ups I like getting in the following:
- Dead Bugs
- Band Face Pull or Pull Aparts
- Squats & Lunges with Bodyweight
- Light DB or KB Work (Swings, Rows, 1 Arm Carry, H2H Swings, Windmills, Get Ups)
- Sleds
- Back Extensions
- Recline Row
- Pull Ups
I've got a LOT of these minimalist training programs inside The Underground Strength Academy.
Since Feb. 2005, new programs, videos and more are added every month. More info is HERE.
