These are the workouts I aim to do each week when time allows. However, they also act as a reminder to me on days where time is scarce. If I need to, I can mix and match the exercises from any of these workouts into another and customize the day for time, muscles, and energy level (though try not to let that one dictate too much!).

There are many ways to customize any of these workouts. Whether it is weight, range of motion, or some workout variation, don't be afraid to play around. Fitness is personal after all, and some movement on otherwise sedentary days is better than nothing. Just be sure to listen to your body and lower weight or stop if the good pain turns into bad pain.

Pull-up and Push-up Strength

Focus: Arms and Back Time: 20 Minutes Equipment: Pull-up Bar, Dumbbells, TRX/Squat Rack

This workout focuses on strengthening muscles directily and indirectly used for pull-ups and pushups. It's best done in a circuit but if you need to do each exercises in sets before moving onto the next, that will work as well. Aim for 3 sets.

Exercises

  • Pull-ups 10 Reps
    Man performing pull-ups
  • Push-ups 15 Reps
  • Dumbbell Chest Press 10 Reps
  • Inverted Rows 10 Reps
    Man performing Inverted rows
  • Scapular Pulls 10 Reps

If you can't do the given reps of pull-ups, do negative pull-ups instead and be sure to lower yourself as slow as you can. For all exercises focus on going slow and keeping good form. I guarantee your muscles will be gone after you are done!

Road to 100 Deep Squats

Focus: Legs Time: 30 Minutes Equipment: Dumbbells, Exercise Ball

This workout is focused on gassing your legs and improving strength in some of the lower leg muscles that assist with doing deep squats. As with every other workout, listen to your body and don't push too hard. Challenge yourself, but don't hurt yourself.

Exercises

  • Bodyweight Squats 30 Reps
    Man performing bodyweight squats
  • Tibialis Raises 15 Reps
    Man performing Tibialis Raises against a wall
  • Dumbbell Romanian Deadlifts 12 Reps
    Man performing Dumbbell Romanian Deadlifts
  • Squat Pulses 10 Reps
    Man performing bodyweight squat pulses
  • Standing Hip Drives 12 Reps
    Man performing standing hip drives with an exercise ball
  • Asian Squat Hold 60 Seconds
    Man holding an asian squat with a dumbbell

Again, these are the amounts I am currently at. If you are completely gassed after 1 set, reduce the reps and time until you can do 3 sets. Then slowly increase everything as you get stronger and your flexibility increases. Aim for 3 sets.

Core and Support

Focus: Core, Shoulders Time: 20 Minutes Equipment: Pull-up Bar, Elastic Band

This workout focuses on your lower abdominal muscles and hip flexor strength as well as grip strength. It's entirely possible that your grip strength will give out before you can finish the first few times. That's ok. Thats why this is a support muscle focused workout.

Exercises

  • Deadhang 40 Seconds
    Man performing a deadhang
  • Floor L-Sit Hold 20 Seconds
    Man on parallettes performing an L-sit hold
  • Hanging Leg Raises 10 Reps
    Man performing haning leg raises
  • L-Sit Top Hold 20 Seconds
    Man performing an L sit while at the top of a pull-up
  • Band Face Pulls 12 Reps
    Man performing face pulls with a band

Of the 3, this is probably the hardest because it focuses on muscles most people don't use often and on movements we don't have to do often. Adjust it until you can make it through all 3 sets and then increase the time/rep for each. Keep good form!