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  • Al Painter, NASM-CPT, CES, PES


If you're like most people, your weeks are short on time and long on commitments. Trying to juggle a career, family and finding the time to fit in fitness can be very challengin. They key to that is realizing that and more importantly that there is a way around that.

All you need is an interval timer, something to pull on, bodyweight and a dumbbell or kettle bell. Set the timer to the following sequence of a work to rest ratio:

  • 3:00 minutes of work, 2:00 minutes of rest x 3 sets

  • If you've got a more advanced fitness level, you can set it to 4:00 minutes of work and 1:00 minute of rest x 3 sets.

For this particular training block, you'll do a suspension row, Goblet Squat with a kettlebell or dumbbell and a bodyweight pushups. You will do five reps of the pull and squat and two reps of the pushups. Most people need about a 2:1 pull to push ratio because it is very common to be unbalanced back to front.

The goal is to evenutally move the whole time. You rest as needed. Here's how it looks:

  • Set the timer to your chosen work to rest ratio.

  • Do five reps of your pull,

  • Without rest, go into your Goblet squats for five reps

  • Without rest, drop to the floor for two pushups.

  • Without rest, start the sequence over and keep going until the set time elapses

  • Rest

  • Start another block

This is about as simple a way to blast your heart rate through the roof and get a very effective workout in only about 15 minutes. Here's what the exercises look like.

Suspension Row

Goblet Squat

Bodyweight Pushups

Thanks for checking out the blog this week, much appreciated!

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