But what if you are in the middle of a hybrid and really need a chest and back workout and you only have 20-30 minutes to get everything in.
In these cases, I have turned to MAXin’ out some X3 and Tony classics. Let me explain!
Fast Workouts for Busy Days
If you only have 20 minutes, y’all know you can do a couple things. You can do less work – fewer reps and sets. Or you can set the goal to do the same work but take shorter breaks. Since I want to get roughly the same volume of work, I have used the model of doing the same work in a short time frame.
Speed Chest/Back – 2 Ways
For Reps – 20 Minutes – as many rounds as possible.
8 pull ups
12 push ups
How I have used this one is to set up sets that aren’t too big or too small. Modify as you need, but the reps are the same each time. You want to move one set to the other with as little rest as possible. So after you do 8 pull ups and 12 push ups, you have 1 round done and you go back to pull ups. I have also mixed up all sorts of grips with the pull ups to make sure I keep moving and hit my back in different ways. Same can be done for push ups.
Making a little smaller sets will make it easier to get more rounds and will give you a little more muscular break. You just don’t want sets so big that you fail on push ups and have to wait a long time to recover. But DO BREAK UP THE SETS – you don’t have to all 12 in one set each time. As the minutes pass – you will do 5, drop to your knees – do 5 more- etc. That will let you keep working
For warm up, I run through a quick P90X-esque warm up.
For Time – 12 rounds for Time
6 pull ups
10 push ups
Here I am just wanting to get these sets done as quick as I can. So I don’t want to rest at all if possible. The pull up is my rest for the push up and so on. I have done this when I have a little time open but not tons. As you don’t know exactly when you will be done.
If you do have a time you HAVE to be done. Just set a cap. Make it 20 minutes and do as much as you can. If you run it once and blow it out of the water, add more rounds or more reps per round.
For warm up again, I run through a quick P90X-esque warm up.
Use as you NEED IT
This isn’t an every workout kind of thing, but just another tool to use as you make fitness a lifestyle. For muscle growth, we know that a longer – more structures – better rest workout will let use recover more and push more weight, etc. So use this as you need it.
Now you have no excuse on chest and back day :-)
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
