Short Intense Workouts For The Busy Working Man

Short intense workouts should form a big part of your business plan for more muscle when you’re short on time, but big on ambitions to keep gaining lean size that dominates in the board and weights room

Your Trainer: Michael Waters is a performance enhancement specialist, president and owner of phase1sports.com

Being an entrepreneur for over 14 years and now approaching 40 years old, things have changed. Like most entrepreneurs and business people alike during certain times of the year, the stress is high, time is limited and productive hours in the gym become less and less likely. This greatly affects consistency, which has a knock on affect on your results.

 

Why short, intense workouts work

There’s just not enough time in the day to dedicate two hours, six days a week to training our physique. Yes, there are times of the year when everyone has the opportunity to focus on more traditional training programs that require more muscle isolation, hours of training, and six day a week splits.

However, when business and life start to take over its time to transition to CAT – Corporate Athlete Training.

 

short intense workouts

 

This involves four days a week in the gym combined with an outdoor bonus day, one hour per training session and you can not only maintain, but build muscle, lean out and most importantly stay healthy. By using a series of supersets, athletic movements and shorter rest periods you can have a lean, muscular physique all while continuing to lead the business world.

So as the stress levels go up and down, don’t let your physical and mental health suffer. Simplify your training program – keep your workouts short, intense and stay consistently focused on conquering the world

 

Your weekly split

Monday- Lower Body
Tuesday- Upper Body (chest, back, shoulders)
Wednesday- Off
Thursday- Full Body Circuit
Friday- Guns Out (Bicep/Tricep)
Saturday- Bonus Outdoor Cardio
Sunday- Off

Session average 45-75 minutes

 

short intense workouts

 

Workout key abbreviations:

ss = superset, 2 exercises in row
ts = triset, 3 exercises in a row
R = recovery rest time between sets
c = circuit, all exercises in a row
E = each side
S = seconds
8-10 reps min/max reps count

 

The short intense workout warm-up

Prisoner Squat 10x
Jumping Jacks 10x
Seal Jacks 10x
Cross Jacks 10x

 

Day 1 Monday – Lower body

rest: 60-90 seconds between sets

Foam roll/specific dynamic stretch

EXERCISEWK1WK2WK3WK4
Foam roll/specific dynamic stretch10min10min10min10min
Warm-up3x103x103x103x10
Bench squat4 x 10-124 x 10-124 x 10-124 x 10-12
Barbell Romanian Deadlift4 x 10-124 x 10-124 x 10-124 x 10-12
Machine leg extensions (superset1)3x123x123x123x12
Dumbbell squat jumps (superset2)3x103x103x103x10
Machine lying leg curl (superset1) 3x123x123x123x12
Dumbbell single leg Romanian deadlift (superset2)3x10 each leg3x10 each leg3x10 each leg3x10 each leg
Cool down - jump rope5 min5 min5 min5 min
Stretch/foam roll5 min5 min5 min5 min

 

DAY 2 – Upper body

rest: 60-90 seconds between sets

EXERCISEWK1WK2WK3WK4
Foam roll + upper stretches10 mins10 mins10 mins10 mins
Bench Press4x10-124x10-124x10-124x10-12
Lat pulldown (wide)4 x 10-124 x 10-124 x 10-124 x 10-12
Dumbbell incline press (superset1)3x123x123x123x12
Dumbbell prone bench row (superset2)3x123x123x123x12
Dumbbell seated shoulder press 4x124x124x124x12
Dumbbell alternating 3-way raise 3x103x103x103x10
Core - plank (front/side)3x30 seconds each3x30 seconds each3x30 seconds each3x30 seconds each
Stretch/foam roll10 mins10 mins10 mins10 mins

 

DAY 3 – Full body Circuit

EXERCISEWK1WK2WK3WK4
Foam roll/specific dynamic stretch10min10min10min10min
Warm-up3x103x103x103x10
Dumbbell power clean and press (c)10101010
Dumbbell alternating box step up (c)10101010
Dumbbell walking lunge (c)20202020
Dumbbell push-up to renegade row (c)10101010
Core - running man sit-up (c)20202020
Cool down - jog10 min10 min10 min10 min
Stretch/foam roll5 min5 min5 min5 min

 

DAY 4 – Bicep/ Tricep/ Core

EXERCISEWK1WK2WK3WK4
Barbell bicep curl4x10-124x10-124x10-124x10-12
Cable straight bar tricep extension4 x 10-124 x 10-124 x 10-124 x 10-12
Dumbbell hammer curl (superset1)3x123x123x123x12
Cable rope tricep extensions (superset2)3x123x123x123x12
Dumbbell seated alternating curl (superset1)3x123x123x123x12
Dumbbell kickbacks (superset2)3x123x123x123x12
Kneeling cable crunch3x203x203x203x20
Stretch/foam roll10 mins10 mins10 mins10 mins

 

DAY 5 – Outdoor conditioning

EXERCISEWK1WK2WK3WK4
Warm up - jog5min5min5min5min
Sprint 40 yards, walk 40 yards, rest 40 yardsx10x10x10x10
Cool down - jog5min5min5min5min
Stretch/foam roll10 mins10 mins10 mins10 mins

 

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