Training

Lean and Mean Workout

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Need a boost for your training at home or in the gym? This workout is the perfect full body blaster that is great for people who want something different, are short on time, have limited equipment, or are just bored! Maybe you are on vacation or a business trip and won’t have time for a standard routine. Whatever the reason this workout can easily fit into a schedule to help keep you lean and mean.

This is a great home workout for people with a standard barbell set and two dumbbells or can easily be done in a corner of the gym. You can load up the dumbbells and the barbell for your working weight and just tear into this circuit without needing to stop and change weights. The routine is based around speed to not only give you some muscle pumping and toning but also hit your endurance and ramp up your heart rate.

The 10 by 10 Series

Follow this circuit 3 times through resting a mere 30 seconds between circuits and not lean and mean workoutat all between exercises. After you finish one exercise just move right on to the next. They are designed so that you need to adjust minimally and can just keep grooving. But make sure you focus on each rep to try and gain the maximum benefit from what you are doing!

  • Dumbbell Squat – 10 reps (Hold the dumbbells by your sides)
  • Dumbbell Push-Press – 10 Reps
  • Dumbbell Row – 10 Reps
  • Barbell High Pull – 10 Reps – (Use body motion as you do a front row to get the bar up higher and incorporate your calves)
  • Barbell Front Squat – 10 Reps (Rest the barbell across your front shoulders)
  • Romanian Deadlift – 10 Reps (Knees slightly bent, like a stiff-legged deadlift)
  • Dumbbell Lunge – 10 Reps
  • Pushups – 10 Reps
  • Plank Rows – 10 Reps (Assume a pushup position and then do single arm rows keeping the core tight, 10 reps per side)
  • Squat Thrusts – 10 Reps

With the fast pace you should be tired and sweating after finishing the first or second circuit. You can easily go for a fourth round if you would like which pushes you deeper into endurance training while burning more calories.

For a change of pace you can mix this routine up by grouping the exercises into mini circuits. Simply remove the last exercise from the list and then do the other 9 exercises in groups of 3. Then do 3 circuits of the first group before moving on for 3 circuits of the second group before finally finishing with 3 circuits from the last group.

Now you have just turned one workout into two for more variety. Enjoy!

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