Total Body Workout

Looking to shave some time off your weight workouts? If you are like the thousands of other busy bodies out there with very limited time and resources, the answer is probably a resounding yes and we have a quick and fast workout for you to try. A very effective way to really cut your workout time is to use a push-then-pull continuous routine. The idea is to perform low rep megasets using two different exercises. The one drawback is that it is harder to pull off when the gym is very busy since you will be alternating between two machines or stations in most cases.

We start with a chest and back example. Use bench press and pull ups for our super set. If you normally do 3 sets of 10, you do 30 total reps overall. In the megaset, you would do 6 sets of 5 (or 5 sets of 6), but superset back-to-back:

• Bench press 5 reps / Pull-up 5 reps
• Minimal rest (30s to 1m)
• Repeat 5 more times

Doing less reps does not fatigue you as much and you still are pushing the same amount of load. Also, you are not nearly as sore the next day.  The best part is that it takes much less time so you are actually working harder.

The goal is to combine various push/pull exercises like to get the same amount of workload in a shorter amount of time.  Some other sample combinations to try:

• Bicep Curls and Tricep Pushdowns (or presses)
• Dumbell Rows and Incline Dumbell Presses
• Leg Extensions and Leg Curls
• Military Shoulder Press and Upright Rows

You can probably think of a lot more, the program is very flexible.  This methodology is also a great change-of-pace workout if you are trying to overcome a plateau.  Overall, this quick and fast workout should get you out of the gym earlier – or use that time for a cardio blitz!