Regardless of how good a training program is, life can get busy and motivation can’t be relied upon to get your workouts done.
Sometimes you just want to move, but don’t want to do, or don’t have time for, what’s in your regular program.
While there’s a time to suck it up and get it done, there’s a lot to be said for changing it up and doing something.
I have a number of simple workouts I can turn to whenever I’m tight on time or generally low on motivation. They’re workouts I enjoy, are generally short, don’t require much, if any equipment, are usually low skill and typically hit the entire body.
Hence, ‘Go-To Workouts’.
Below are 12 of my favorite Go-To Workouts.
The first 10 can usually be completed within 10-minutes making them excellent tight on time sessions. Workout 11 is excellent for developing aerobic endurance, while Workout 12 is a classic strength endurance complex.
For 10:00 perform reps of;
Sandbag Get Ups
Bonus credit – use nasal breathing only!
For 10:00 perform reps of;
Get Up to Step Up (20”)
Or
Sandbag Get Up to Step Up (20”)
Perform;
400m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
10-9-8-7-6-5-4-3-2-1 rep rounds of;
Heavy Russian Kettlebell Swings
Sprint 50m
Push Ups
20-15-10 rep rounds of;
Deadlift @ BW
Ball Slam @ RPE 8-9
Push Ups
Grab a moderate weight Kettlebell and move it for 10:00.
Swing it with 2 hands or 1. Clean it, Press it. Push Press it. Snatch it. Squat it. Slash it. Throw it from hand to hand, pass it around the body or between the legs. Keep it moving. Don’t put it down.
Bonus credit – if you drop the Kettlebell, do 5 Burpees before picking it up and going again.
Extra bonus credit – use nasal breathing only!
20-15-10 rep rounds of;
Thrusters (Barbell, DB, KB, SB) @ RPE 8
Russian Kettlebell Swings @ RPE 8
400m Run
Perform;
30 Russian Kettlebell Swings @ RPE 8 and using Breathing Gear 1 (nasal inhale downswing/nasal exhale up swing)
15 Squat Thrusts – any gear
25 Russian Kettlebell Swings
13 Squat Thrusts
20 Russian Kettlebell Swings
11 Squat Thrusts
15 Russian Kettlebell Swings
9 Squat Thrusts
10 Russian Kettlebell Swings
7 Squat Thrusts
5 Russian Kettlebell Swings
5 Squat Thrusts
With a pair of heavy Kettlebells and using nasal breathing only, perform 3 rounds of;
20m Shuttles of;
Double Kettlebell Overhead Carry
When fatigued, switch to,
Double Kettlebell Racked Carry
When fatigued, switch to,
Farmers Carry
Rest between sets until you can perform 3 consecutive nasal exhales of :07 duration each.
*Only stop for as long as it takes you to change position.
**If you don’t have a pair of heavy KB’s you could use one and hit a side at a time. You could also use a Barbell or heavy Sandbag; Overhead, Front Rack, Zercher
8:00 Alternating Tabata
Choose 2 exercises which have a rapid rep cycle rate, eg. Squats, Swings, KB Cleans or Snatches, Push Ups, Push Presses, Sit Ups, Ball Slams, short Shuttle Sprints
Perform :20 work / :10 rest alternating between each exercise until you’ve completed 8 sets of each.
Eg,
:20 Air Squats
:10 Rest
:20 Russian Kettlebell Swing
:10 Rest
20 Air Squats
:10 Rest
:20 Russian Kettlebell Swing
:10 Rest
Continue alternating exercises until you’ve done 8 sets of Squats and 8 sets of Swings for an 8:00 workout.
Perform;
400 Dumbbell Step Ups (20”)
Bonus credit – wear a weight vest
Extra bonus credit – use nasal breathing only!
The Bear Complex
4 rounds of;
5 reps of the Bear Complex
1 rep of the Bear Complex =
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind-the-Neck Push Press
Add weight to each set, IF possible.
Rest 1-2:00 between sets
The Bear Complex can be done by either breaking up each movement or by one movement flowing into the next. Your choice, But, the more experienced you are with the movements, the easier it will be to link them in a flowing manner.