Because Tyler and I are both trying to get strong, but we’re on a tight time budget (Ty works full-time, and I’m a full-time MBA) we are attempting to create a quick workout program that is effective, but also fast.
Tyler has a garage, so we are able to use this in any weather. Listed below are a number of workouts, of which we perform seven. We do each workout for one minute, with one minute break in between…for a total of 14 minutes. Sounds easy, but it’s terrible…so we’re guess it works. We will follow up with our findings. First I will list possible equipment you can use:
- jump rope
- mats (if your garage has concrete floors)
- chair
- punching bag (~100lbs) hanging or on the ground)
- pull up bar (we use the exposed cross beam 2×4’s in the garage)
- kettlebell (we use 45lbs)
- boxing/mma gloves
Now pick 7 of the workouts below and do each of them for 1 minute with a 1 minute rest between workouts. If you’re a beast, do more. If you’re new to working out…do less.
- Kettlebell Stiff Legged Deadlift (with upright row)
- Kettlebell curls (both hands on the outside of the handle)
- Kettlebell two-handed swing (look it up on YouTube (we’ll probably post our own video later))
- Kettlebell squats
- Pullups (do as many as you can, and then do negatives for the remaining time. negatives will require a chair, so that you can jump up to a finished pull-up position and slowly let yourself down (think 5-7 count))
- Pushups
- Ground & Pound on punching bag – lay the bag on the ground and hit it until you get tired. If you’re a wrestler/jiu jitsu-er you can just do “top control” drills.
- Bag flip – with the bag laying flat on the ground, grab one end and flip it over. Run to the other side and repeat.
- Jump Rope
- Burpees
- Running Man Lunges – think doing a lunge in one motion and then jumping into a lunge on the other side. Repeat, repeat, repeat.
- Dips – on the chair, or if you have a dip machine use that. (If you have a dip machine you have a badass garage and I want to visit.)
We then follow up our 7 workouts with crunches to wrap it up. We do 5 different variations, for 30 reps a piece…150 crunches total. Looking back on it, that doesn’t seem like a lot, but I remember them not being fun.
Listed below is a list of potential things from Amazon that can be used for the workout. (If you buy them through this site, we get a small percentage, but it may be possible to find cheaper options used through Craigslist. Tyler and I are also exploring ways to make some of our own equipment to keep costs down. When we do this, we will let you know.)