The Fit 5: Fast Workouts

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For all of our fans who shoot us questions on the Men’s Fitness Facebook Page, this one is for you. Each week, we will tap into our pool of editors and experts to help with any questions or challenges you are having with your fitness regimen.

This week, Rob Sulaver C.S.C.S., founder and owner of Bandana Training, answers questions about getting a workout in when you’re strapped for time.

You can also catch Sulaver on Twitter @BandanaTraining

1) Body Weight Only — asked by Michael LaTulipe

What’s a great 30- to 45-min body weight only workout?

“Try my 28 Minutes of Body-Weight Fury Workout:

Running man
Body saws
Squat jump
Rest for two minutes

Do each exercise for 50 seconds—as many reps as possible. Take 10 seconds to transition to the next. Repeat four times. Even with a five-minute warm up (yes, you should still warm-up) and two minutes to flex in the mirror at the end (optional), you’re in and out in 35.”

2) Targeting Every Muscle — asked by Fidel Cervantes

What’s the best workout to target every muscle group in 45 minutes?

“Three words: Strong. Man. Training with sleds, prowlers, ropes, tires, sludge hammers, log bars and stones. Sorry…that was more than three words. SMT is gaining popularity with athletes and weekend warriors alike because it’s bad-ass, awesomely effective and as ‘functional’ as you get short of actually building a house.”

3) Cutting Corners — asked by James Abeyta

What do you cut out of the workout to save on time? The number of sets, the number of exercises or rest periods?

“Rest period all the way. Think density—more work in less time. Say you only have 20 minutes? Set up two tough exercises—a trap bar dead and a bench press for example—and see how many sets you can finish. It sounds simple, but 15 minutes in, it’s anything but.”

4) Morning Wake-up — asked by Bryan Mailman

What’s a short, effective workout to wake-up, stretch out and get myself going for the day, without replacing my regular workout in the late afternoon or early evening?

“Morning sex. Seriously. It sounds perfect for what you’re looking for.

But if you don’t have a morning ‘training partner’ or you’re looking for a more legitimate two-a-day workout, consider moving your heavy strength training to the morning and doing strong man training or high intensity intervals in the evening. It’s a commitment, no doubt, but it’s brought about some of the most impressive body transformations I’ve seen. “

5) Big Arms in No Time — asked by Chris Mezey

How can I destroy my arms in the shortest amount of time possible?

“Ever done ‘Champions’? Set up an EZ bar with a weight you can curl for 12 reps. Do one rep. Hand it to your buddy. He does two reps and hands it back. You do three. He does four. Go until someone quits, cries or tears the long head of his bicep.”

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