The time isn’t always there. Life happens and ruins even the best laid plans. Below you’ll find 3 workouts that I use to keep me in the game when I can’t devote time to training. I do al 3 workouts at home.
3 Quick Workouts to Keep You In The Game
1. Legs and Traps
5×10 of:
- DB Stiff Legged Deadlift + Shrug at top of rep
- Goblet Squat, supersetted
All you need is a pair of dumbbells. I bought 200lbs worth of adjustable dbs on eBay a few years back for $200. Always Shrug at the top of your SLDL. The range of motion of the SLDL with that Shrug does wonders for trap development.
2. Chest and Back
5×10 of:
- Pull Ups
- Dips, supersetted
If you can’t do sets of 10, do 5 sets of as many as you can. At home I use a doorway pull up bar and a pair of rings. Feel free to change grips on your pull ups. Do them wide, short, underhand, and neutral.
3. Shoulders
5xAMRAP
- Standing Shoulder Press
- Lateral Raise
These I don’t superset if I’m doing them at home because I only have a single pair of dbs. As such I up the reps and cut the rest time when going through.
These 3 workouts will keep you in the game when you need to do something, but just don’t have the time. Sprinkle them in where necessary and be smart about it. Don’t do chest and shoulders before a bench day and goblet squats before a leg day.
These are also good ways of getting in that second workout if you’re a go-getter. If you have more time add in reverse flys for shoulders and push ups for chest.
The workouts can be done at home if you have the equipment. If not, they’re available at most gyms. These workouts won’t transform you, but they will keep you in the game so your body stays primed to do work.