Sometimes you only have 15 minutes to grab your workout.
If you find yourself in this situation, it makes sense to choose metabolically demanding movements.
In other words, pick exercises that recruit a lot of muscle tissue. You’ll benefit from increased calorie burning during training and for a few hours after.
Use this super-effective session when you are short on time.
Do 3 sets of 10 reps for each move, with no breaks between movements. For example, 1A, 1B, 1C. This is one set. Rest 45 seconds between sets.
Perform four total sets. That’s it.
1A. Barbell Zercher Squat
The Zercher squat is not for sissies. It’s the squat variation that allows you to go the deepest. Do them to build your traps, tighten your abdomen, strengthen your glutes and quads, improve your front squat, and even work your biceps.
1B. “1.5” Chinup
These work by increasing how long your muscles are under tension.
1C. Dumbbell Alternating Plank Rows
Slow down and squeeze at the top of the move. That’s where the magic is.
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Tactical Bodyweight Workouts is based on the teachings of tactical strength and conditioning coach, Joseph Arangio, MS, CSCS.