The Busy Man's Full Body Workout

Trying to get it all done

I recently read an online article titled the Busy Man's Workout. It consisted of a few dumbbell movements combined with bodyweight exercises in a 30 minute circuit. The workout listed no reps or sets, just a guideline to do 30 seconds of one exercise, rest 15 seconds and repeat on the next. Then repeat the whole circuit as many times as possible in 30 minutes.

Although the workout was solid and I like the idea of going for broke instead of counting reps and resting until you have comfortably caught your breath again, the exercises, with one exception, seemed like the same 'ol same 'ol. You know: Push press, front squat, dumbbell deadlift and so on. These are great exercises, but I had a better idea for a 30 minutes circuit. One that uses, say, less traditional implements, with one exception.




So here it is, call it the "full body garage workout" if you want. Try this 3 times in one week, resting one day in between. Just like the "Busy Man's Workout," do the exercises non-stop for 30 seconds, then rest 15 seconds before switching to the next exercise. You want to work up to 60 seconds by the way, but start off with what you can handle. Resting longer than 15 seconds defeats the purpose of this workout. That is, build functional muscle throughout the core, legs, shoulders, back and arms, while at the same time burning fat and conditioning your heart.

Train with Chains



foxypar4, http://www.flickr.com/photos/foxypar4/515783755/

Heavy chains are great for this but battling ropes work as well or better. I just like the clink of heavy metal when I use chains. Make sure the chain weight is not too light that it goes flying everywhere, but not so heavy that you can't work them for 30-60 seconds at a time.

Grab one end of the chains in either hand. Cast the loop out in front of you (you can wrap them around a post if you prefer.) Now, with your legs slightly bent, alternately swing your arms out in front of you using a slight hip rotation to power the movement. The whole body should be engaged to take the load off of the shoulders. (But you will still feel this in your shoulders.)

If this exercise gets tired, try doing both arms at the same time. Imagine you are doing a snatch with the chains and whip them with both arms and body extended.


Heavy Bag Lifting




http://www.flickr.com/photos/robertvega/4487687337/


*If you do not have a heavy bag, or don't feel like taking one down, use sandbags instead.

Lay the heavy bag down verticall pointed in front of you. Straddle one end and assume a deep squat position. Get a grip on the bag, use the whole body to bring it up and onto one shoulder. To do this, extend through the ankles, knees and hips as though you were doing a snatch, then drop under it and squat up. Hold this position for 10 seconds, bring it down and lift it onto the opposite shoulder. Keep going for 30-60 seconds.

Dumbbell or Kettlebell Turkish Get-Up




http://www.flickr.com/photos/klfitness/2771492413/in/photostream/

This is a great exercise for engaging the whole body. It's not bad for improving focus, either.

Using a dumbbell or kettlebell, lay on the ground with the same leg as the weight-side bent. Hold the weight against the floor as though you were going to bench press it. Now drive it up straight while twisting to the opposite elbow at the same time.

Push up with the free hand, driving the weight straight up. Keep your eyes on the weight throughout the movement.

Get over the bent leg while sliding the free leg behind you. Now push up as in a lunge. Reverse the process to lay back down, and you have done one rep. Wash, rinse, repeat.

*This exercise can be done with a sandbag if dumbbells or kettlebells are not available.

Pullups


Pullups work more than your lats, although they are great for developing those. They affect your biceps, forearms, trapezius and even the pectorals to some extent. You may even engage the posterior deltoids. Do as many as you can in good form in 30 seconds. If you are stuck on a rep, just hang with your shoulders pulled down and in.



So that's it. A simpe "Full Body Garage Workout for Busy People" using basic implements. Remember to keep the pace up to get the most out of this workout and warm up before you start. Have fun!

No comments: