This is how it goes.
You had every intention of hitting the gym, but all of a sudden now you have to work late, or maybe you've been invited out by friends and you really want to go (Damn it!).
For the next five minutes you battle with your mind, justifying every reason why you should just ditch your workout. I mean, who's got an hour to spare - am I right?
"F*ck it!" you cry. Stash your gym bag out of sight and sprint towards the door. But hold up.....
Slow your roll! What if I told you that it didn't have to be one or the other? Let me show you how to still get your gym gainz on, without having to sacrifice your social life.
Surprised right? Who knew it was possible to have it all? (yeah, well it is). So here's 3 different workouts for you to try. Each workout ranges from 12 minutes to 20 minutes.
They work every muscle in your body and will get your heart rate up and your sweat pouring down (you're welcome). Don't believe me?
I dare you to try them.
Barbell ENOM [ 12 minutes]
Every Minute on The Mintue
There you go, 12 minutes of fun! Keep the barbell loaded to about 40 - 50% effort.
The first time you do it, I'd suggest starting with 40kg - 50kg (including the the bar) depending on your level of fitness and strength.
Remember to warm up first and we want quality reps. No half assed BS please.
Kettlebell WOD [ 15 - 20 minutes]
Iron Mike [ a workout I got from my buddy Mike Mahler]
NOTES: Complete 5 circuits. Rest 1 minute inbetween.
This my "go to" Kettlebell workout. It's brutal. It's effective. Targets all major muscle groups and covers a wide range of movement patterns.
I'd suggest that women start with 12kg or 16kg depending and men start with 16kg or 20kg (depending on ability).
Body Weight WOD [16 minutes]
NOTES: Set your timer to 3 minutes. Complete as many circuits in 3 minutes (this is 1 round). Complete 4 rounds. depending on your fitness level. Rest 1 miunte beetween rounds.
A simple but effective bodyweight circuit that requires no equipment and can be done at home, in the gym, park or your hotel room.
There you have it, 3 quick workouts that you can try. Any time. Anywhere. No excuses.