If you’re the “get in, get out” type when it comes to the gym—these are the programs for you.
We call these the “mini-plans” because they are condensed or simplified versions of what you may see in a traditional plan. Instead of a “split” or something new every day, just one or two of these workouts are your guide. Watch the inspirational demo videos featuring mini-plan designer Peter Miller from FOCUS NYC.
Mini-Plan #1
DIRECTIONS: Complete this full body workout 3 x per week for 6 weeks.
Incline Dumbbell Press x 6
Deadlift x 6
Toe Touch x15
Rest 2 minutes. Complete x 3
Dumbbell Goblet Squat x 8
Jump Lunge x12
Plank x 30 sec
Rest 2 minutes. Complete x 3
Mini-Plan #2
DIRECTIONS: Complete this workout 2 x per week alternated with an upper body workout on another 2 days.
Box Jump x 8
Dumbbell lunge x 8
Kettlebell Swing x 20
Rest 2 minutes. Complete x 3
Toe touch x 30 sec
Bench Crunch x 30 sec
Bicycle crunch x 30 sec
Rest 60 seconds. Complete x 3
Mini-Plan #3
DIRECTIONS: Perform this workout 2 x per week alternated with lower body strength training days.
Dumbbell Floor Press 3 x 6
Dumbbell Row 3×8
Unilateral Dumbbell Overhead Press 3 x 8
Rest 60 seconds between each set
Clap Push Up x failure
Lat Pulldown x 10
Weighted Dip x failure
Rest 90 seconds and repeat
Mini-Plan #4
DIRECTIONS: Complete this program 3 x per week for 6 weeks
Zercher Squat x 6
Walking Dumbbell Push Up Row x 10
American Kettlebell Swing x 15
Rest 2 minutes. Complete x 2
Jump Squat x 12
Dip x 20
Burpee x 45 sec
Rest 60 seconds. Complete x 2
Mini-Plan #5
DIRECTIONS: Perform this workout 2-3 x per week for 6 weeks.
A1. Romanian Deadlift x 8
A2. Glute Bridge x 8
Rest 60 seconds. Complete x 3
B1. Dumbbell Incline Press x 6
B2. Goblet Squat x 6
Rest 60 seconds. Complete x 3
C1. Dumbbell Row x 8
C2. Dumbbell Flye x 12
Rest 60 seconds. Complete x 3
D1. Landmine Row x 8
D2. Push Up x failure
Rest 60 seconds. Complete x 3
