23 minutes to build Strength & Turn you into a metabolic machine
Now I've never had to take on a super villain... yet!
But I like to believe if the time comes, I'd win
Or, hold my own making it a epic showdown and not just get my back broken…unnnlike others (let’s not stand ceremony here, Mr. Wayne)
I mention superheroes because everybody is inspired everytime they see a new Hollywood star shape up for their new role.
So I've been designing some workouts based around turning you into your own superhero. Specifically for the busy man. Based around developing serious strength & building that metabolism.
They are SUPER effective, but can be tough. But if you're wanting to become a hero you've got to put in the work
Now, I'm not so selfish to keep these to myself so this one has two parts. We start of with two exercises to build Strength where it's needed most, then we move into a metabolic complex that works your whole body and gets your heart going.
Using big complex full body exercises not only means we can get Large amounts of work done in shorter time, it also reduces the risk of overtraining.
So if you've been hiding away and it's now time to come up against a much more affordable opponent, who was too extreme for the league of shadows. Here's a workout to prepare you.
1a) Deadlift 3x5 reps
1b) Bench Press 3x5 reps
Perform these as a superset resting as little as possible to still get a heavy weight for 5 reps. Then move on to part 2
2a) Kettlebell Swing heavy 15 reps
2b) Pull-up 10 reps
2c) Shoulder press 10 reps
2d) Reverse Lunge 5 reps each leg
2e) Hanging leg raises 10 reps
Perfume as many rounds as possible in 10 minutes, no rests ideally.
That's it, now it's a solid workout and it gets harder the more your willing to push yourself. It took me 23 minutes, which is ideal for when your busy so time is never an excuse. Now what if you have more time?
No problem. Perform 5x5 instead of 3x5 and really try to go as heavy as possible while maintaining good form.
Push that 10 minutes out to 20, that I'm sure will have you on your knees by the end and worth of a heroic effort.