One of the biggest misconceptions about trainers is that, "you must get to work out all day!"
The fact of the matter is – at least in my 8.5 years of experience on the job – trainers are often strapped for time and running on minimum energy.
The job can be both emotionally and physically draining, and, the schedule can be sporadic.
But most trainers like to work out. And we get great gratification from frequent workouts.
Furthermore, most trainers are blessed to have the option throughout the day to squeeze in a workout because we work in "workout" facilities.
In my case, I'm double blessed because I work in a 24 hour fitness facility that's a franchise and has locations all over the globe, and I also have a great garage gym.
These programs below are some of my favorites that I've developed during times of working as a personal trainer when I might only have 20-40 minutes to squeeze in a lift. Eventually, somewhere down the line, the 30-40 minute window became my favorite, most effective training length. This always surprises my clients, whom I usually train for 60 minutes at a time.
These 4 levels of programs are perfect for this of you that like frequent training, don't have, need, or desire to be use a bunch of different pieces of equipment during a session. Or if you're one of those people that just likes to do an entire lifting session in one small corner of the gym, without the need to wiggle your way through a maze of other gym goers, seeking different pieces of equipment.
Grab a couple sets of dumbbells and/or kettlebells, maybe a free weight bench, and possibly a free space on the local, often ignored pullup bar.
These programs are for you.
Enjoy.
All of these workouts can be done in circuit fashion for an AMRAP in the 15-45 minute range, or you can simply do 2-6 sets of each exercise.
Where there is "or" you will simply alternate between
Level 1
Ex 1: Swings-6-12 reps
Ex 2: Military press or pushups (alternate each session)-6-12 reps
Ex 3: Goblet squat-6-12 reps
Ex 4: Rows-6-12 reps
Level 2
Ex 1: single leg RDL/B stance RDL or Swings-6-12 reps
Ex 2: Clean & press or top down alternating floor press/bench press variation-6-12 reps
Ex 3: KB front squat or reverse lunges-6-12 reps
Ex 4: Gorilla rows or shrugs-6-12 reps
Level 3
Ex 1: Single leg RDL-6-12 reps per leg
Ex 2: Military press or top down alternating bridge press/bench press variation-6-12 reps
Ex 3: 2KB front squats or Farmers Squat-6-12 reps
Ex 4: Rows or pullups-6-12 reps
Level 4
Ex 1: Single leg RDL or swings-6-12 reps per set
Ex 2: Military press or top down alternating bridge press/bench press variation-6-12 reps per set
Ex 3: 2KB front squat or reverse lunges or Farmers Squat or Bulgarian split squats-6-12 reps per set
Ex 4: single arm rows or pullups-6-12 reps per set
Train 3-5 days per week
You can add bicep, tricep, and calf isolation work (recommended) to the end of each session, or on their own separate days.
Here's a Level 4 sample program:
3 days per week:
Ex 1: Single leg RDL or swings (alternate each session)-2-3x6-12
Ex 2: Military press or DB bench press variation (alternate each session)-2-3x6-12
Ex 3: 2KB front squat or reverse lunges or Farmers Squat or Bulgarian split squats(alternate each session)-2-3x6-12
Ex 4: single arm rows or pullups (alternate each session)-2-3x6-12
2 days per week (between above sessions):
Ex 1: incline DB curls-3x6-12
Ex 2: cable pushdowns-3x10-15
Ex 3: calf raise-3x10-15
Or, you could do the following:
Ex 1: Single leg RDL or swings (alternate each session)-2x6-12
Ex 2: Military press or DB bench press variation (alternate each session)-2x6-12
Ex 3: 2KB front squat or reverse lunges or Farmers Squat or Bulgarian split squats(alternate each session)-2x6-12
Ex 4: single arm rows or pullups (alternate each session)-2x6-12
Ex 5: incline DB curls-2x6-12
Ex 6: cable pushdowns-2x10-15
Ex 7: calf raise-2x10-15
Alternatively, you could do the following in circuit fashion for 30 minutes, as many rounds as possible, and then do a circuit of curls, tricep isolation, and calf raises for 3 rounds after the 30 minute AMRAP is completed:
30 min AMRAP (rest as needed between exercises)
A1: Single leg RDL or swings (alternate each session)-6-12 reps
A2: Military press or DB bench press variation (alternate each session)-6-12 reps
A3: 2KB front squat or reverse lunges or Farmers Squat or Bulgarian split squats(alternate each session)-6-12 reps
A4: single arm rows or pullups (alternate each session)-6-12 reps
Then, rest a couple minutes and do the following circuit for 3 rounds (rest as needed between exercises):
B1: incline DB curls-6-12 reps
B2: cable pushdowns-10-15 reps
B3: calf raise-10-15 reps
To be honest, I currently find that when I do an AMRAP circuit my quality suffers. So I don't, personally, do the circuit AMRAPs much anymore. Instead, I elect to do 2 sets of each exercise, resting anywhere from 1-3 minutes between sets. If I'm running tight on time, as is often the case Monday–Friday, I'll rest just 1 minute between sets and take advantage of cumulative fatigue – the style of training most favored by Vince Gironda.
*You might ask if you could split these sessions up into upper/lower workouts. You certainly can do that, but that would simply be a variation of "Park Bench Bodybuilding," currently my favorite program. So check out the "Park Bench Bodybuilding" posts to see exactly how I lay out an upper/lower split routine.
I will say this: if you've been training for awhile, and if you train quite hard, I've found full body training to be really tough to maintain. It's great for beginners, but after awhile, most of you will do best with an upper/lower split, like 1 of the 2 variations that I share in "Park Bench Bodybuilding."
So keep this in mind. I don't do these full body plans for very long anymore. Upper/lower splits allow me to train more exercises, with higher efforts, frequently, while also getting better recovery and executing each set of each exercise with more precision.*
Here's the link to the "Park Bench Bodybuilding" program, if you're curious/didn't see it last week: https://garagegymbro.gumroad.com/p/park-bench-bodybuilding
This "Kettlebell/Dumbbell Minimalist Guide" is designed to take you from beginner to intermediate. So start with level 1 for 4-12 weeks (depending where you are in your journey), then advance through levels 2-4.
Feel free to add in biceps, triceps, and calf isolations right from level 1 if you wish (I recommend doing so).
I used tricep pushdowns as the example exercise for triceps, but if you don't have a cable, feel free to use close grip pushups, skull crushers, overhead extensions, resistance band pushdowns, or whatever you want.
These routines are made to be efficient. Get at least 2 sets per exercise, whether that's straight sets or as a circuit, and rest however long or little is needed/desired.
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