You’re at home, or at a hotel gym, or wandering around the weight room and you want to write a good workout for yourself but don’t know where to start. Let me first say that no single workout is going to be the magic bullet to get you super fit and jacked. If you want real results you need to follow a long term, periodized program. BUT, there are certainly smart ways to program a workout when you’re in a pinch.
(You could just do any of these. )
First of all, you need to evaluate what your goals are, and what you’re already good at. (What I really mean is that you need to admit to yourself what you’re terrible at). If you can already crank out 100 push ups in a row but can’t run a mile without stopping, you probably shouldn’t do more push ups. If you can run a 5k in 21 minutes but can’t do a pull up and would like to be able to, you should work on pull up progressions and not go on another jog.
We’re going to operate under the assumption that you are focusing on overall fitness, and that you are looking for a full body workout. What we’re going to do is pick 1 movement from each of the following categories (maybe pick the one that is a weakness for you), and then we’re going to figure out a time domain that makes sense. Of course, if you don’t know the proper technique or how much weight you should use for these movements, please consult a trainer or coach.
Pick one from each category:
Strict Overhead Press
Handstand Push Ups
Cable Rows/Bent Over Rows
Squatting (and Lower Body) Movements
Wall Balls (Also a Push Movement)
Thrusters (Also a Push Movement)
Hip Hinge Movements
Now that you’ve picked 5 movements, we need to decide on reps, sets, and the time domain. I’m not going to recommend going heavy on ANY of these movements without a trainer, so we are going to keep the weights light and do higher reps to get a good stimulus. This is safest and you will still get an incredible workout, guaranteed. Furthermore, you need to be able to maintain correct form for high reps, so if you are new to a movement (like deadlifts), today is not the day to try to crank out a bunch of reps of it without someone watching your form.
Motivation is hard to come by if you are working out alone or don’t have someone there motivating you, so we are going to use the clock to our advantage and “create” motivation by choosing an EMOM (every minute on the minute) format. This will help keep you on track and prevent you from slacking off.
Our suggestion is to do a 24 minute rotating EMOM, where each minute you do 45 seconds of work and 15 seconds of rest.
:45 seconds max reps of your Push movement, :15 seconds rest
:45 seconds max reps Pull, :15 rest
:45 seconds max reps Squat, :15 rest
:45 seconds max reps Hip Hinge, :15 rest
:45 seconds max reps Monostructural, :15 rest
1 minute rest.
Repeat through this circuit for 24 minutes (4 times through). By “Max Reps”, we mean maximum reps performed with perfect form. DO NOT sacrifice form to get more reps. Maximum reps on the monostructural movements means max distance. Too easy? Go for another round or just push way harder on the monostructural movement 😉