FREE 3 DAY A WEEK TIME CRUNCHED WORKOUT PLAN

FOR THIS POST, I WANT TO GIVE CLEAR DIRECTION ON WHAT WE CAN DO IF WE HAVE LIMITED TIME. I’M NOT GOING TO GO TOO MUCH INTO THEORY OR ANYTHING THAT’S UNNECESSARY RIGHT NOW. I WANT TO GIVE YOU A ROUTINE I HAVE USED SUCCESSFULLY IN THE PAST WHEN I’VE HAD LIMITED TIME AND I ACTUALLY STILL USE THESE ROUTINES TODAY. I’M ACTUALLY GIVING YOU A FREE PROGRAM. YOU’RE GETTING 3 ROUTINES THAT YOU CAN USE TO BUILD MUSCLE AND SHED UNWANTED FAT. SHARE THIS ROUTINE PLEASE. I WANT MANY PEOPLE TO SEE THAT IT IS STILL POSSIBLE TO GET IN SHAPE WHEN WE’RE TIME CRUNCHED!

THIS PROGRAM IS FOR YOU IF:

1. YOU HAVE ACCESS TO A GYM OR GYM EQUIPMENT
2. YOU ARE TRULY ONLY ABLE TO MAKE IT TO THE GYM 2 TIMES A WEEK
3. YOU ARE WILLING TO WORK REALLY HARD TWICE AT THE GYM AND AT LEAST 1 TIME AT HOME DURING THE WEEK

INSTRUCTIONS:

1. READ THE EXERCISES AND LOOK UP ANY UNFAMILIAR EXERCISES ON YOUTUBE.
2. TRY TO SPACE OUT THE SESSIONS BY A DAY. SO MAKE YOUR WORKOUT DAYS SOMETHING LIKE MONDAY, WEDNESDAY, FRIDAY OR A SIMILAR SCHEDULE.
3. ON JUST ABOUT EVERY SET YOU WILL BE SUPERSETTING. SUPERSET MEANS BACK TO BACK. SO IF IT SAYS 1A LAT PULLDOWN- 15 REPS, 1B BODYWEIGHT SQUAT- 20 REPS, YOU DO A SET OF 15 LAT PULLDOWNS FOLLOWED IMMEDIATELY BY 20 BODYWEIGHT SQUATS AND THAT IS 1 SET.
4. SELECT WEIGHTS THAT MAKE IT CHALLENGING TO FINISH THE NUMBER OF REPS CALLED FOR

THE PROGRAM:

GYM WORKOUT 1- EMPHASIS ON UPPER BODY

1 A- LAT PULLDOWN: SET 1- 20 REPS, SET 2-15 REPS, SET 3- 12 REPS, SET 4- 12 REPS (ADD WEIGHT EACH SET)

1 B- BODYWEIGHT SQUAT: SET 1- 20 REPS, SETS 2 THROUGH 4- 15 REPS

2 A- 1 ARM DUMBBELL ROW: SET 1- 15 REPS, SET 2- 12 REPS, SET 3- 10 REPS, SET 4- 10 REPS

2 B- REGULAR PUSH UPS: ADVANCED: 25-30 REPS EACH SET, INTERMEDIATE: 15-20 REPS EACH SET, BEGINNER: 8-10 REPS EACH SET

3 A- LOW CABLE PULLEY ROW: SET 1- 15 REPS, SET 2-12 REPS, SET 3-12 REPS, SET 4- 10 REPS

3 B- 1 ARM DUMBBELL PRESS: SET 1- 12 REPS, SET 2- 12 REPS, SET 3- 10 REPS, SET 4- 10 REPS

FINISH WITH 2 SETS OF 12-20 REPS OF EACH OF THE FOLLOWING CORE EXERCISES:

1. LYING OR HANGING LEG LIFTS
2. LYING DOWN OR HANGING REVERSE CRUNCHES
3. BICYCLE CRUNCHES AT A 3 COUNT ( SO RIGHT,LEFT,RIGHT IS COUNTED AS 1)
4. FOREARM PLANCHE- THIS ONE IS DONE 2 TIMES FOR 30 SECONDS TO 1 MINUTE EACH TIME

THAT’S YOUR GYM DAY 1 WORKOUT. PUT ALL OF YOUR EFFORT INTO THIS ROUTINE AND I’M SURE YOU WILL BE PLEASED WITH THE RESULTS.

LOOK FOR GYM DAY 2 MANANA! LET ME KNOW WHAT YOU THINK.

GREATEST COMMON FACTOR, IN FITNESS

YESTERDAY I SAW MY OLD HIGH SCHOOL MATH TEACHER. HE IS JUST STARTING TO GET BACK ON TRACK WITH HIS FITNESS AND I SALUTE HIM. I ALSO WANT TO THANK HIM FOR REMINDING ME OF SOMETHING.

IN MATH CLASS, USUALLY AROUND MIDDLE SCHOOL, WE LEARN TO USE THE IDEA OF THE GREATEST COMMON FACTOR OR GCF.

HERE’S A QUICK REFRESHER. SAY YOU HAVE A FRACTION OF 12/4 AND YOU WANT TO QUICKLY REDUCE IT INTO THE SIMPLEST TERMS POSSIBLE. YOU FIND THE BIGGEST NUMBER THAT GOES INTO BOTH OF THEM AND DIVIDE. WHAT DOES THIS HAVE TO DO WITH FITNESS? WELL IT ACTUALLY TEACHES US A GREAT LESSON. THE GCF IS USED TO SOLVE COMPLEX PROBLEMS. WE CAN USE THE IDEA TO SOLVE OUR OWN FITNESS PROBLEMS.

READY FOR THE LESSON? HERE IT IS:

TO MEET ALL OF OUR FITNESS GOALS WE CAN FOCUS ON USING EXERCISES THAT WORK MORE THAN ONE MUSCLE GROUP.

USE THE “BIGGEST”EXERCISES TO TARGET MULTIPLE GOALS. WE CAN DO THIS BY BUILDING OUR EXERCISE PROGRAM AROUND THE GCF EXERCISERS. TO BE A GREATEST COMMON FACTOR EXERCISE IT HAS TO USE MULTIPLE LARGE MUSCLE GROUPS.

HERE’S A QUICK  LIST: BARBELL DEADLIFTS. BARBELL SQUATS. DUMBBELL SQUAT PRESSES. PULL UPS. STANDING BARBELL SHOULDER PRESS. ALTERNATING INCLINE DUMBBELL PRESSES. BENT OVER DUMBBELL ROWS.

SO WE USE THE GCF EXERCISERS TO TAKE CARE OF THE BULK OF OUR TRAINING NEEDS, AND THEN WE CAN SPRINKLE IN OTHER EXERCISERS THAT WORK ON SINGLE MUSCLE GROUPS.

SAMPLE FULL BODY GCF ROUTINE:

1. MACHINE LEG PRESS SUPER SET WITH DUMBBELL SHOULDER FLYES.

2. BARBELL DEADLIFT SUPER SET WITH DUMBBELL SHOULDER PRESS.

3. INCLINE BARBELL CHEST PRESS SUPER SET WITH STANDING DUMBBELL BICEPS CURLS.

4. LAT PULL DOWN SUPER SET WITH WEIGHT PLATE WOODCHOPPERS.

DO 3 SETS OF EACH PAIR OF EXERCISERS AND BETWEEN 8 AND 12 REPS OF EACH INDIVIDUAL EXERCISE.

THIS IS A FULL BODY ROUTINE THAT FOCUSES ON GCF EXERCISES WITH SOME CURLS AND FLYES SPRINKLED IN.

SO HERE’S THE TAKEAWAY. USE EXERCISES THAT STRESS MULTIPLE MUSCLE GROUPS SIMULTANEOUSLY (GCF EXERCISES) AND YOU WILL GET WHERE YOU WANT TO BE FASTER.