What is the best way to maximize your time while still seeing results?
So are you running short on time or have just entered a jam packed gym with no equipment available, well don’t sweat it!
I am here to help you, simply follow my amazing combo moves below to get in an awesome workout while still maximizing your time and gains.
Quads and Biceps
Decline Leg Press Superset With Unilateral DB Bicep Curls
The first move involves the quads and biceps, it would be best not to go heavy during these moves so form is kept strict
Position yourself in a decline leg press machine and at the same instance have a DB in each hand (which you will use to curl)
So perform 2 reps on the leg press, then without resting perform 1 rep of bicep curls (each arm). The reps will increase with each set.
Do not re-rack the leg press between reps, so ensure the weight is manageable (this will also help bring your core into play)
- Set 1: 2 reps leg press: 1 rep bicep curl
- Set 2: 4 reps leg press: 2 reps bicep curl
- Set 3: 6 reps leg press: 3 reps bicep curl
- Set 4: 8 reps leg press: 4 reps bicep curl
- Set 5: 10 reps leg press: 6 reps bicep curl
As you become more proficient be sure to play around with the rep ranges
Calves and Shoulders
Seated Calf Raise With Bilateral Arnold Press
This move will involve your calf muscles and shoulders.
Again do not overload on the weight and keep it to approx. 40% of your maximum
Position yourself in a seated calf raise machine and at the same time position the dumbbells at shoulder height. You then perform 5 reps of
calf raises followed by 2 reps on the Arnold press.
Again the reps will increase with each set
- Set 1: 5 reps calf raise: 2 reps Arnold press
- Set 2: 10 reps calf raise: 4 reps Arnold press
- Set 3: 15 reps calf raise: 6 reps Arnold press
- Set 4: 20 reps calf raise: 8 reps Arnold press
- Set 5: 25 reps calf raise: 10 reps Arnold press
Quads and Hamstrings
Lunges With a Step Up
This move can be done with an olympic bar or dumbbells.
You will begin by lunging with one leg, then immediately step up onto the platform with the same leg, the knee will be at a 90-degree angle. (Make sure you bring your other leg onto the platform also)
Then repeat by lunging and stepping up with the alternate leg.
- Sets: 10: 1 rep for each movement
Eg:
- Set 1: 1 rep left leg lunge: 1 rep left leg step up
- Set 1: 1 rep right leg lunge: 1 rep right leg step up
Then repeat again accordingly.
Chest and Core
Swiss Ball Push-Up + Abs Pike
Assume a push-up position with your feet resting on the top of a stability (swiss) ball and your hands shoulder-width apart on the floor.
Then perform a push-up and as you rise back to the top of the push-up, pull your legs in toward your head, keeping them straight to make a pike position. (Your body should form a pyramid at the top of the pike position — not an L shape)
Then lower your legs back to parallel with the floor and drop back into the push-up position.
- Set 1: 2 reps push ups: 1 rep pike
- Set 2: 4 reps push ups: 2 reps pike
- Set 3: 6 reps push ups: 3 reps pike
- Set 4: 8 reps push ups: 4 reps pike
- Set 5: 10 reps push ups: 6 reps pike
Lats and Abs and Biceps
Pull Ups To Hanging Leg Raises To Underhand Pull Ups
Perform as many wide grip pull-ups as you can in 1 minute with good form (getting your chin above the bar on each rep).
Then perform as many hanging leg raises in 1 minute
Then alternate your grip to perform underhand pull ups to target the biceps, and again as many as you can in 1 minute.
By the end of the routine you should have performed:
- 3 x 1minute wide grip pull ups
- 3 x 1 minute hanging leg raises
- 3 x 1 minute underhand pull ups
Chest and Back and Core
Push Ups To Renegade Row To Plank With Knee To Elbow
Begin by grabbing a couple of dumbbells or kettlebells.
Place these down and hold using a neutral grip as if you are about to row with them.
Begin in a plank position, then do a push up, followed by a renegade row, followed by knee to elbow
- Sets: 10: 1 rep for each movement
- Eg: 1 rep
- 1 push up
- 1 rep left side renegade row
- 1 rep right side renegade row
- 1 rep right side knee to elbow
- 1 rep left side knee to elbow
- Then repeat again for 10 sets accordingly
Quads and Shoulders
The Thruster
I saved the best until last, this bad boy is a workout all on its own.
Set up an olympic bar with your desired weight which you are able to squat and shoulder press.
Then set up the bar in a front squat position, then as the move suggests, perform a front squat followed by a shoulder press.
Alternatively you can also use dumbbells for this move.
- Sets: 10: 1 rep for each movement
Eg:
- Set 1: 1 rep front squat: 1 rep shoulder press
Then repeat again accordingly for 10 sets
So there you have it, you have a conclusive way on how to beat traffic in the gym, or make the most of a gym which may have limited equipment. Either way you should have no excuse for not making the most of your workout.
Until next time, keep pumping!