Tag: workout routines

  • The Power Hour Mini-Plans: 5 Easy-to-Follow Workout Routines

    The Power Hour Mini-Plans: 5 Easy-to-Follow Workout Routines

    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

  • Today’s Workout: Lose weight and build muscle without a workout “plan”

    Today’s Workout: Lose weight and build muscle without a workout “plan”

    If you followed Men’s Fitness (@MensFitnessMag) and/or Muscle and Fitness (@Muscle_and_Fitness) on Instagram between March 2017 and October 2017, it was a daily (Monday-Friday) workout post in the mornings on Men’s Fitness and in the evenings on Muscle and Fitness. This was the HFP-produced “Today’s Workout” series.

    You can get all of the routines from “Today’s Workout” on HFP-affiliate and social-syndication brand, MorningRep on Instagram, Facebook, and Twitter

    I’ve been getting a lot of questions about it lately such as who it’s for and how it works. Well, it’s quite simple…

    “Today’s Workout” was created to provide a quick, easy-to-follow routine that anyone can use was primarily based around the following criteria:

    • minimal equipment available (not always)
    • limited time to workout
    • varying degrees of physical fitness (basic moves, if you’re expecting advanced aerobics or jumping, dancing, and prancing—you ain’t getting that here)

    The workout is typically structured in a circuit format so you’re continuously moving which will keep your heart rate up and metabolism cooking up those calories. But, if you get tired, you can rest as you need. They are also done for 3, 4, 5, or upwards of 10 rounds. If you can’t do 10, or you only have time for 5. Then that’s what you do.

    The workouts also target a few muscle groups (if not all muscle groups) in each workout so there is balance in the training. (Although, not always) And while these workouts can 100%, without a doubt, be a tough challenge, they aren’t entirely taxing to the body where you can’t workout the next day. Meaning: you should be able to recover and train everyday.

    You can get all of the routines from “Today’s Workout” on HFP-affiliate and social-syndication brand, MorningRep on Instagram, Facebook, and Twitter

    What inspired them?

    While I’m a firm believer in following a calculated program for several weeks, it’s not always enjoyable, or even possible with my schedule. There’s a couple ways I use “Today’s Workout”

    1. Somedays I train 2-3 times per day. I’ll use them as a supplement to my regular plan. For example: I’ll do 3 rounds in the morning. Perform my normal workout in the evening. Then another 3 rounds as a finisher after that.
    2. My travel/hotel/on-the-road routines
    3. My stay at-home, or if I can only spent 15-20 minutes in the gym routine.
    4. Recovery weeks: if I’m taking a little break from the weight training I’ll use these.
    5. Off days. I don’t really practice complete off days. I can do a couple rounds here and there of these.

    Is this for me?

    If you’re not particularly a fan of following a complete program with advanced moves or complicated rules, etc. This is your non-complicated solution to working out everyday for building a good base of strength and keeping your belly flat.

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