A couple of emails I showed you HOW to set up your own “PFT” workouts (“PFT” = “Pinched For Time”).
Today, I thought I’d show you what one actually looked like –
A glimpse into what my workouts currently look like. This is REALLY simple.
Again – remember, we’re going for “big-bang-for-your- buck” exercises –
Exercises that will stimulate a lot of adaptation in/ for your body.
Just keep that in mind because it’s important.
Also important – which I wrote about in yesterday’s email –
And that’s the psychological aspect here.
A lot of times, when you’re pinched for time, you don’t want to play “Captain Intensity” and go B-2-the-W. It takes too much emotional energy.
(If you missed yesterday’s email, make sure you check it out. I show you the PROOF that working out when you feel pinched for time actually gives you more energy and therefore more time.)
So, here’s a glimpse into one of my workouts that I strongly encourage you to use:
Minutes 0-5: Warm up – Original Strength
Minutes 5-15: Squat, sets on the top of the minute.
For example: 2 reps at the top of every minute with a 4-5RM. 20 reps total.
Minutes 15-20: Parallel ring dips, sets on top of the minute or Repetition Method combined with Interval Method.
Total time: 20 minutes; 5 minute warm up, 15 minutes of actual training.
Again, this is an example of what I did.
Strength and hypertrophy.
Do they have to be your goals?
Of course not.
Here’s another idea for you if you’re trying to drop some lard:
Minutes 0-5: Warm up
Minutes 5-15: Snatches, sets of 5-10, top of the minute, every minute, for 10 minutes.
Minutes 15-20: 2H Swings, as many reps as possible in 5 minutes.
Do you have to do ONLY ballistics for fat loss?
No, of course not.
Here’s another simple example combining the two workouts above:
Minutes 0-5: Warm up
Minutes 5-15: Double KB Front Squats, 2 reps, with 4-5RM, top of the minute, every minute, for 10 minutes.
Minutes 15-20: Snatches, as many reps as possible in 5 minutes.
Again, those are just examples.
Feel free to build your own.
Play around with those and let me know what you think. Gotta bounce – too much to do not enough to do.
(I’m sure you can empathize.)