A week ago, I found myself busier than normal. I literally felt like I was going insane running all over New York City from work, to training, to sketch shows, fittings, and shoots. Because I was so busy, I had two options: skip working out that week or keep my workouts short and sweet. I went with the latter, and came up with this intense strength workout that took only 30 minutes to complete.
If you've got a busy week ahead of you, don't have time to come up with your own program, or simply want a challenge, definitely try this workout.
The Full-Body Workout
Before starting the workout be sure to complete a dynamic warmup [2]. If you have extra time, do a few glute activating [3] and core activating exercises [4] as well. This workout should be done as a circuit, meaning you'll perform one set and the designated reps of each exercise listed below, taking little to no rest in between each exercise. Once you've completed the last exercise, take 90 seconds of rest before repeating again, completing a total of four rounds.
To save time, gather the equipment you'll need before getting started. Grab a heavy dumbbell or kettlebell for the goblet squats, a stability ball for the hamstring curls, and medium dumbbells for the renegade rows. Here's how to determine how heavy you should be lifting [5]. If at any point you feel like your form is becoming funky (you're doing the move wrong), lighten the weight. If you feel like you could do the exercises all day, do yourself a favour and grab a heavier weight.
Remember to cool down once you finish the workout.
- Plank with lateral arm reach: 10 reps on each arm
- Goblet squat: 20 reps
- Push-up: 12 reps
- Lying hamstring curl: 15 reps
- Renegade row: 12 reps each arm
- Reverse lunge with a knee drive: 12 reps each leg
Plank With Lateral Arm Reach
- Start in a plank position.
- Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the centre of your chest rather than under your right shoulder.
- Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
- Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
- Complete 10 reps on each arm.
Goblet Squat
A 20-pound dumbbell is a good starting point. If it's too light or too heavy, feel free to adjust the weight.
- Stand with your feet wider than shoulder width apart with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focussed in your heels, push yourself up to the starting position.
- Complete 20 reps.
Basic Push-Up
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
- If this is too difficult, do this exercise with your knees on the floor.
- Complete 12 reps.
Lying Hamstring Curl
This move is somewhat relaxing since you're lying on your back, but you'll really feel your buns a-burnin'.
- Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up and hold that position through the entire exercise.
- Flex your feet and dig your heels into the ball. Place your arms straight out to your sides for support — don't use them though. They are just for support.
- Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position — don't thrust them toward the ceiling as you do the move.
- Then slowly return to the starting position (legs straight and hips bridged) to complete one rep.
- Complete 15 reps.
Reverse Lunge With a Knee Drive
- Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
- As you lunge back with your left foot, drive your left arm forward to maintain your balance.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
- If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
- This counts as one rep. Complete 12 reps on each leg.