A Fast Workout

Appeared July 14, 2006

Many of you may know that we spent a week in Houston with Dennis Rogers working on some upcoming projects. One of the things we did was to work on an exercise program for a friend of his. The average guy working out at the average gym is laboring under the assumption that he has to do three hours and hundreds of sets of everything available to get real results. He’s been sold that by the average training magazine available in the US right now. The programs of the bodybuilding stars. Built to look great on paper with absolutely no value in the real world.

The fact is those things just aren’t true. It’s the effort that you put into the training that you do. Much more so than the amount of training. So we gave him a quick program. Three 15 minute workouts per week. This combined with proper effort, proper form on the exercises, proper food, and progression will get you tons of results. Here’s a variation of that routine.

Workout 1

Warm up
Then barbell squat 1 set of 20.
Followed by 1 x 20 breathing pullovers.
Followed quickly by stiff leg deadlifts of 1 x 15
Then 1 x 20 breathing pullovers.

Workout 2

Warm up
Then dumbbell row, dumbbell press and barbell curl 3 to 4 x 1, 1 x 10, 1 x 20 plus your choice of what type of dumbbell press or row.
Start with one set of 10 very light on each of the exercises to warm up, then jump immediately to progressively heavier sets of 1 up to a max for the day then back off, do another set of 10, and then a set of really high reps.

Workout 3

Warm up
Hindu squat x 10
Push up x 10
Dumbbell or Kettlebell swing x 10
Repeat each of those non-stop dropping one rep per round (10 for all three exercises, 9 on the second, 8 on the third, on down to one round).

Move as fast as you can, taking as little rest as possible and repeating as many times as possible in 15 minutes.


There you have it. A quick routine that gives you a great template to work off of. Three 15 minute workouts that’ll make you pour sweat and build massive conditioned muscles all at the same time.