You’ve got this big interview tomorrow and can’t figure out what to wear. You want to accomplish your goal of doing well in the interview and making a great impression. You swing the doors to your closet open and it’s there.
You know what it is. The go-to suit or the go-to dress. That outfit that never lets you down whether it’s on a first date or night out on the town. You wear it and it does the rest.
Welcome to Your It Workout
There are times, where I just don’t feel like doing the workout that’s on the schedule. Sometimes, I need to stray from what I am supposed to do and just do something. That’s what this workout is going to be for you.
Through years of trial and error, I have created a workout that not only is short and sweet, but gets the job done.
The workout below is more of a go-to workout then an everyday workout. Though, it is better than nothing, you will want to start implementing different workouts that hone in your focus and energy on the areas you want to improve upon.
Without further adieu, I present the #1 Beast Workout.
Beast Workout Structure
Though this is a get-the-job-done-because-I-don’t-want-to-workout workout, that doesn’t mean we aren’t trying to accomplish our goal of getting a quality workout.
I like to try to accomplish three things in this workout.
- Get that heart rate up. We want to break a sweat. If you can determine your ideal heart rate and reach those levels in this workout, you will reduce stress, manage your weight and improve the health of your heart.
- Stay moving 90-95% of the time. Take a breather if you need to, but try to maintain intensity for the duration of the workout.
- Use multiple muscle groups. We can burn more fat and calories by working on more muscles groups as well as increase our heart rate.
Those three are key to making the Beast workout one that you will benefit from.
The next step is determining how long your workout should be. Ideally, it should range from 30-35 minutes. Obviously, the more you workout with specific exercises targeting specific exercises, you may be able to increase your results. However, we are looking for the top workout that we can do quickly and not miss out on just because we are “too busy” or tired.
Focused exertion for 30 minutes can be broken down into 5 time increments.
- 3 minutes – Warm up
- 8 minutes – Exercise #1
- 8 minutes – Exercise #2
- 8 minutes – Exercise #3
- 3 minutes – Cool down
(After completing each section, take a 15-30 second break…but don’t sit down)
Warm Up
I tend to implement a few different strategies for warming up. If I am indoors, I jog in place and implement 10-15 jumping jacks every 45 seconds. If outdoors, I might jog to point X and back. The warm up should focus solely on getting your heart rate between resting rate and full exertion rate.
Exercises
These can widely vary. The key is to pick exercises you enjoy while also accomplishing the goal. The great thing is that each is only for 8 minutes. If you can focus on just that 8 minute breakdown, the time will fly by.
A key to the exercises is to focus on one muscle group during each exercise. In other words, I am not going to do lunges, squats and high jumps for my 3 exercises. You want to try to get an upper and lower body exercise in.
Another great way to not get bored during each exercise is to pick 3 upper and 3 lower body exercises total and match 1 upper with 1 lower for each 8 minute increment. For example, I may do walking push ups and box jumps alternating between the two during the specific exercise segment. This way, I am not killing one muscle group and i can limit the boredom.
Here are a few of the different exercises I have implemented during the Beast Workout.
*ALL of the following exercises are done without weights. They are done solely with your own body weight. In other words, you can get thee done anywhere.
- Push Ups
- Walk Out Push Ups
- Side Walk Push Ups
- Squats
- Lunges
- Squat Jumps
- In-Place Sprint to Push Up
- Elevated Dips
Those are just a few of the hundreds of exercises I do and you can too as part of the #1 Beast Workout.
As you can tell, this isn’t super strict as to what you must do. It’s just a guide as to doing it and implementing in ways that get you your results.
Workouts don’t have to be hated to be productive. Do the exercises that you enjoy that produce results and you will be more likely to complete them. it really isn’t some super scientific thing. We often over-think it. Stop thinking. Just do it. See results.
Cool Down
Once you have completed your warm up and 3 exercises, I highly suggest cooling down. Take a few minutes to stretch in place. Something I took from the Insanity program my wife and I did was to do breathing exercises while stretching. I really enjoyed this as it brought my heart rate back to a level nearer to my resting level. By cooling down, I am able to refocus and relax my body from the stress placed upon it during the exercises.
I hope this Beast workout helps you take care of your necessary workout the times when working out is the last thing you want to do or you need some focus placed back on your efforts.
Good luck and feel free to shoot us a comment below with how we might be able to help.