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.
Part I – Time
Set a timer for 15 minutes a complete as many rounds as possible.
- DUMBBELL INCLINE CHEST PRESS x 8
- TRAVELING PUSH UP x 10 (3 lateral steps between each pushup)
- KB SNATCH x 5 (each arm)
- SINGLE-ARM KB SWING x 8 (each arm)
- TRX ROWS x 10
- TRX FALL OUTS x 10
Part II – The Finisher
Complete round 1 as quickly as possible. Attempt to complete round 2, faster.
- HANG CLEAN x 5 (use a weight you can overhead press for 10 repetitions)
- ROMANIAN DEADLIFT x 10
- BENT OVER ROW x 10
- OVERHEAD PRESS x 10
- BACK SQUAT x 10
Variations of this content appear on MEN’S FITNESS.com and HUMANFITPROJECT.com