For men on the go, short, sharp, hell-for-the-leather workouts using adjustable dumbbells, kettlebells, and your own body weight are a time-efficient solution to fit exercise into your hectic schedule. . Disclaimer: This full-body 6-part mobility and strength workout is not one of those workouts.
Because while lung- and leg-busting AMRAPs and high-intensity circuits are invaluable for burning calories and training your cast-iron mindset twice as fast, your body will still appreciate slower times. , because the muscles respond better. , a more controlled approach to your workouts.
This full-body session is divided into six blocks: warm-up, legs and pushes, pushes and pulls, fat burn, accessory movements, and core-focused finishers. You’ll complete a total of 18 exercises, checking six basic movement patterns along the way: squats, lunges, pushes, pulls, hinges, and twists.
Full body workout to improve overall mobility
So this workout has more purpose than simple muscle building. However, we guarantee that when you’re done, everything from your chest to your calves will be singing. Instead, we focus on training your body to move as nature intended, improving mobility, strength, proprioception, and core stability in the process.
Complete the first block of movements in succession with minimal rest. These are low-impact exercises designed to stretch, open your body, and prepare you for the heavier work ahead.
Blocks 2, 3, 4, and 5 then employ EMOM (minutes per minute). Just start your first exercise at the beginning of the minute, complete the prescribed number of reps, and rest for the rest of the minute. When the next period begins, the next exercise begins. Rest for 1 minute after completing one round and repeat two more times.
Finally, use simple (simple, but not easy) supersets to provide a direct ab workout. Take 3-4 sets total, resting as needed between sets (up to 90 seconds).
Mobility warm-up (x2)
1a. Walkout to shoulder tap x10
From a standing position, lean forward and place your chest on your knees and your hands on the floor. Slowly bring your hands forward until you are in a high plank. Tighten your core to stabilize your torso and tap your opposite shoulder with one hand. Repeat this. With your other hand, walk your hand back until you are in a forward bend position.
1b.World’s best stretch x5 (each side)
In a high plank position, step your right foot toward the outside of your right hand. Move your right elbow to the inside of your right foot and rotate to reach for the ceiling. Return to the start and repeat on the other side.
1c.Deep squat x5
Stand with your feet hip-width apart and turned slightly outward. Inhale and place your hands in a prayer position. Exhale as you lower, bending your knees as if you were about to sit on a chair. Open your knees and lower your knees, keeping your chest and shoulders open. Lower your hips further until your torso is between your knees Open your legs as far as you need to place your ankles on the floor (you may need to point them out a little more) and sink your heels into the floor Elbows inwards Press your thighs and hands together in a prayer position Hold for 5 seconds, stand up and proceed again
1d. Band of Passover x 5
Stand tall and hold a light resistance band in each hand. Raise your arms above your head while maintaining this position. Next, pull the band further apart and move your arms behind your back, ending just above your butt. Complete once by reversing the movement.
Legs & push blocks (EMOM x 3)
2a. Dumbbell front squat x 10
Hold the dumbbells on your shoulders. Squat down deeply, keeping your back straight and chest up. Stand on your heels.
2b. Dumbbell push press x 10
Hold dumbbells at shoulder height. Instead of pushing the dumbbells straight up over your head, drop into a quarter squat, then return to a standing position. Use that momentum to push the weight up. Lower your back to shoulder height and repeat.
2c. Dumbbell thruster x 10
Hold the dumbbells on your shoulders and place your hands in a neutral position. Squat deeply, keeping your back in the correct position. Lift up from your heels and hit the weight straight in the air. Drop down to the next squat and repeat the movement. process
Push & pull block (EMOM x 3)
3a.Dumbell Single Arm Bent Over Row x 12
Bend your knees, push your hips back, lift your chest, and lower your shoulders. This is your starting position Pull the weight up to your side and rotate your hands as you go, keeping your elbows tucked Pause at the top and return to the start
3b. Hand release press up x 12
Get into a push-up position, making a straight line from your head to your heels, and keeping your core locked. Keep your elbows firmly at your sides and lower your chest until it touches the floor. Then, instead of pushing back right away, push your entire body. Place your weight on Lift your hands 1 inch off the floor Bring your hands back to your sides and push them back to the starting position
3c. Dumbbell front raise x 12
Stand with dumbbells or weight plates in each hand Move your shoulders, keeping your back straight and your core tight Raise the weight, then move it overhead Reverse the movement
Fat burning block (EMOM×3)
4a. Kettlebell swing x 15
Stand with your feet shoulder-width apart and begin your swing by pushing the kettlebell away from your body. As you lower your hips, push your buttocks back and bend your hips. When you feel a stretch in your hamstrings, move your hips forward and swing the kettlebell up. Don’t worry too much about how high the kettlebell will go. Hip snap and glute drive are more important than hang time.
4b. Kettlebell goblet reverse lunges x 15 (total)
Stand with the kettlebell upside down, holding the base between your hands. To maintain your balance, keep your eyes fixed on the floor in front of you. Now raise one leg behind you and lower your knees to the knees behind you. Lunge almost to the floor. Return to standing position through your front heel and repeat on the other side.
4c.Kettlebell Russian Twist x 10 (e/s)
Sit on the floor Hold the kettlebell in both hands in front of your chest and lift your feet off the floor Keep your core engaged and balanced, slowly twisting to one side and then to the other without dropping your weight or legs.
Attached block (EMOM x 3)
5a. Diamond press up x 15
In a push-up position, place your hands together and form a diamond shape with your index finger and thumb under your chest. Slowly lower your body until your chest touches the back of your hand. Slowly push back to the starting position. Repeat this.
5b. Dumbbell biceps curl x 12
Stand with dumbbells in each hand (palms facing up), elbows slightly bent, and curl the weights up to shoulder height. Squeeze at the top of the movement and return with control.
5c. Dumbbell reverse fly x 12
Stand with your feet shoulder-width apart and hinge at your hips until your torso is roughly parallel to the floor. With your elbows slightly bent (not completely straight) and your palms facing each other, hang the dumbbells straight from your shoulders. Keep your core engaged. With your chest up and your back in line, pull your shoulder blades down and raise your arms to your sides until your elbows are at shoulder height. Pause and slowly return to the starting position.
Core finisher (x3)
6a. Alternating V up x 15
Lie on your back with your legs spread flat and your arms extended above your head. Bring your arms close to your ears and contract your abdominal muscles to press your lower back into the ground. Lift your legs and upper back while standing on your toes and squeezing your quads and glutes. While stepping on the ground, reach forward and bring your opposite foot together. Keeping your core engaged, slowly lower to the starting position. Repeat on the other side.
6b.Hollow hold x 1 minute
Lie on your back with your legs and arms extended and tighten your abs, quads, and glutes to lift your legs and shoulders off the ground. Keep your head in a neutral position to avoid straining your neck. Both your feet and mid-back should be off the ground. Make sure only your lower back and lower back touch the ground. Maintain this posture.
Photo: Eddie McDonald | Model: Danny Osborne
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