The 15-5 Minute Workout

The holiday’s are right around the corner, and you know what that means, no time for anything. But don’t let your six-pack go to shit and bulk up that belly. It’s all about working more efficiently.

Certified personal trainer at FOCUS NYC, Ryan Heffernan demonstrates a 20 minute workout to keep the fat off.

THE WORKOUT

Part I – Time

Set a timer for 15 minutes a complete as many rounds as possible.

1. DUMBBELL INCLINE CHEST PRESS x 8
2. TRAVELING PUSH UP x 10 (3 lateral steps between each pushup)
3. KB SNATCH x 5 (each arm)
4. SINGLE-ARM KB SWING x 8 (each arm)
5. TRX ROWS x 10
6. TRX FALL OUTS x 10

Part II – The Finisher

Complete round 1 as quickly as possible. Attempt to complete round 2, faster.

1. HANG CLEAN x 5 (use a weight you can overhead press for 10 repetitions)
2. ROMANIAN DEADLIFT x 10
3. BENT OVER ROW x 10
4. OVERHEAD PRESS x 10
5. BACK SQUAT x 10

Variations of this content appear on MEN’S FITNESS.com and HUMANFITPROJECT.com