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September 04, 2014

If you're low on time, you have to be efficient. Today, you'll find two workouts - one upper body with emphasis on the triceps, one lower body with emphasis on the glutes - that can be completed quickly and with good results.

 

Workout A: Triceps Heavy

A) Close Grip Bench Press, 3 sets x 6 reps

If you find yourself with a limited amount of time to hit the strength side of the equation for your triceps, look to the CGBP. Lay down on a bench and grip the barbell about one hand-width (on each side) closer than your normal grip. Make sure to set a solid stance, tuck your shoulder blades, and arch your back to create a solid foundation. From here, it's the same as a normal bench press. Try not to let your elbows splay out - shoot for a 45-degree angle to ensure maximum power and "spring" off your chest.

 

B) Barbell Rollout w/ Pause, 3 sets x 8 reps

This core exercise always has a home in my programs. Today, it should serve as a nice break between the high-intensity triceps training. Start on the floor on your knees with a barbell in front of you. For extra comfort, place a pad or towel under your knees. Grab the barbell with an overhand grip a little wider than shoulder-width. There should do 90-degree angles at your shoulders, knees, and hips. Gently push your hips forward to start the motion, then slowly push your hands forward to finish it. Keep rolling forward until you feel like your lower back is about to collapse, then push back to the start. It's easy to use other muscle groups to compensate for a weak core, so try your best to make sure your core musculature is doing most of the work.

 

C) Farmer's Walk w/ Shrug, x10 shrugs

The farmer's walk is primarily an upper back and grip exercise, but with a few modifications it can work well for your entire body. Start by grabbing a dumbbell in each hand and walking over to an open area or hallway. Walk forward a few steps, then perform a shrug - just pull your traps and upper back up and hold for a brief pause. Walk forward another few steps, then another shrug. Continue this pattern until you're done with all 10 shrugs. Feel free to add one or multiple turns into the mix to break up the monotony of walking in the same direction.

 

Knock out the next three in three fast-paced, high intensity circuit sets. Give yourself 60 seconds of rest after completing all three of the exercises, then jump back into it.

 

D1) TRX Triceps Press, x30 seconds
 

Adjust the TRX straps to long length, face away from the anchor point, and grab the handles. Raise your hands up until they're out in front of your face. This is the starting position. Slowly bend your elbows, making sure to keep them tight and in the same position throughout the movement. Keep bending until the back of your hands are close enough to tap your head, then press back to the start.

 

D2) Weighted Pullups, x30 seconds
 

If you don't have access to a weight belt, carefully hold a dumbbell between your feet. Grab a bar high enough to do your reps with your favorite grip, tighten into a nice plank position, and start cranking them out.

 

D3) Dumbbell Rollbacks, x30 seconds
 

Grab a dumbbell in each hand and lay on your back on the floor. Bend your arms to let each dumbbell rest on the floor, one on either side of your head. Explosively extend your arms to bring the dumbbells out in front of you. Slowly and carefully return to the starting position and repeat.

 

Workout B: Glute Heavy

A) Sumo Deadlift, 3 sets x 5 reps

Limited time to train your lower body? No worries - that's what the deadlift is for. Place a barbell on the floor and walk right up to it. And by right up to it, I'm not kidding - your shins should be touching the bar. Now, walk your feet out until you're at least twice as wide as a standard shoulder-width stance. Points your toes out slightly then grab the bar with a shoulder-width grip. Pull your butt to the floor until you're in a pseudo-squat position. Drive your feet into the floor, squeeze your glutes, and shoot your hips forward. Finish in a standing position with your hips slightly forward, then slowly lower the weight back to the floor.

 

B) Plank w/ Feet on Wall, 3xTough

This plank variation requires greater strength, balance, and coordination than the more common versions of the movement. To keep your feet pressed firmly against the wall you'll have to keep your lower body engaged the entire time. Drop into a plank position with your feet right up against a wall. Walk your feet up the wall until your body is in a straight line. Brace your core, keep everything nice and tight, and hold.

 

C) Feet Elevated Hip Thrust, 3 sets x 10 reps

If you really want to hammer your glutes you'll have to move beyond the classic hip thrust to this more challenging variation. Set two sturdy, low boxes on the floor with enough room for you to partially stretch out between them - you're probably going to have to adjust them after you get set up. Lean against one box and press your upper back into it, then place your feet on the edge of the other. Squeeze your glutes, drive your heels into the box, and thrust your hips towards the ceiling. Aim for a straight line from your knees to your shoulders. Pause for a second at the top then completely return to the floor.

 

Knock out the next three in three fast-paced, high intensity circuit sets. Give yourself 60 seconds of rest after completing all three of the exercises, then jump back into it.

 

D1) Speedy Continuous Step-ups w/ Calf Raise, x30 seconds

The name sounds confusing, but they're not at all. Start at the bottom of a flight of stairs. Raise your right leg onto the first step and perform a calf raise. Quickly shift to your left leg and raise it to the next step and perform another calf raise. Continue this pattern at a fast pace and make sure to squeeze your glutes with each step.

 

D2) Side to Side Squat Jump, x30 seconds
 

This squat jump variation slightly increases the level of coordination and stability required. Drop into a squat, making sure to follow the major cues for awesome squatting. Explode up and to the side when you hit the 90-degree mark. Land carefully, on your toes, and immediately drop into another squat. This time, jump in the opposite direction. Continue to alternate sides.

 

D3) Slider Reverse Lunge, x15 seconds/side
 

Grab a single slider and place it under one foot. Start with your feet together in the standard walking lunge starting position. Slowly slide your slider foot backward and drop your knee to the ground until you're at the bottom of a reverse lunge position. Push hard into the floor to slide your foot back to the start. Repeat all reps on one side then switch to the other.

 

Recommended Supplements

Horleys Crossfire Protein: Throughout your strength & conditioning you will to ensure that your muscles are getting the correct nutrients. The Horleys Crossfire Protein enhances muscle recovery, promotes muscle growth and helps build lean muscle.

Shop here: http://bit.ly/HorleysCrossfire

 

 

Pro Supps Mr Hyde Pre-Workout: This is a high stim product, which makes it a good option for someone who takes Pre-Workouts often and is looking for that extra kick. Mr. Hyde gives you a great pump, and the Caffeine blend ensures sustained energy and focus throughout your workout. 

Shop Here: http://bit.ly/MrHydePre

 

Cellucor Performance BCAA: BCAA's (Leucine, Isoleucine, and Valine) boost protein synthesis and help you repair muscle after difficult training sessions.Beta Alanine, commonly associated with pre-workout products, is known for its pump-inducing effects.Together they give you the tools you need to work longer, work harder, and recovery faster than ever. 
MusclePharm Armour V: Armour V, a mult-vitamin complex formulated to provide the foundation and underlying support necessary to make the nitric oxide-infused creatine and protein and electrolyte and everything else blends worth your while. Use Armour V and consider unwanted bacteria STABILIZED, disease-fighting properties REINFORCED, and nutrient absorption CATALYZED.

**The information on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label or packaging. Before starting any new exercise program we recommend consulting your doctor first.**

 - Supplements.co.nz Team


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