Not everyone has, nor desires a gym membership. Unfortunately for the gym establishments, people are fast catching onto the idea that a ripped physique, requires very little equipment.
Using a back-to-basics approach and a determined mentality, carving out a lean, muscular body comes down to consistency. Try some of the following workouts, performed 3-6 times a week for maximum results. Cardio can be performed after these short workouts. Switching the workouts around and creating new routines that incorporate more variety are ways to keep exercise regimens fresh and effective. Although most of the exercises used below are very common, Bodybuilding.com has an incredible, free database of exercises to check form or technique if any of them are unfamiliar.
Most of these workouts can be executed in under 25 minutes. To get incredibly fit, incredibly fast, do the following three workouts twice throughout the week.
Hardcore Workout 1: 300 Workout Variation
Perform 30 reps each of the following ten exercises in as short amount of time as possible. Do not go on to the next exercise until all 30 reps are completed.
- Dumbbell swings
- Jumping lunges
- Dips on a bench or chair
- Ax swings with dumbbell
- Sit-ups facing up a hill or on a stability ball
- 2 minutes of jump rope
- Overhead press with a squat at the bottom of the movement
- Box jumps on 12-20″ inch box
- Supermans
- Pull-Ups
Hardcore Workout 2: Fantastic Five
Do 2 sets of the following five exercises with the prescribed rep amount. Try to complete the workout quickly to increase intensity.
- 10 decline pushups
- 20 burpees
- 40 push presses
- 80 bodyweight squats
- 100 jumping jacks
Hardcore Workout 3: Pyramid Killers
Remember, simple is not synonymous with easy. Just perform the following exercises, which are in pyramid style.
- 10 each of the following: Spiderman Push-Ups, Bulgarian Squats, Double Crunches (weighted, if desired)
- 5 each of the following: Step Ups, Burpees, and Back rows (dumbbell or band)
- 4 each of the following: Spiderman Push-Ups, Bulgarian Squats, Double Crunches (weighted, if desired)
- 4 each of the following: Step Ups, Burpees, and Back rows (dumbbell or band)
- 6 each of the following: Spiderman Push-Ups, Bulgarian Squats, Double Crunches (weighted, if desired)
- 6 each of the following: Step Ups, Burpees, and Back rows (dumbbell or band)
- 8 each of the following: Spiderman Push-Ups, Bulgarian Squats, Double Crunches (weighted, if desired)
- 2 each of the following: Step Ups, Burpees, and Back rows (dumbbell or band)
- 2 each of the following: Spiderman Push-Ups, Bulgarian Squats, Double Crunches (weighted, if desired)
- 8 each of the following: Step Ups, Burpees, and Back rows (dumbbell or band)
- 5 each of the following: Spiderman Push-Ups, Bulgarian Squats, Double Crunches (weighted, if desired)
- 10 each of the following: Step Ups, Burpees, and Back rows (dumbbell or band)
Achieving lasting health and fitness does not come with expensive equipment or fitness trends. Incorporate functional exercises that are tried and true is always a certain path to achievement. Remember to change routines at least every 4-6 weeks to foster progression.
