The best God Bod workout for when "you don't have time to workout"

Sup dudes, ask yourself a simple question — 

How many times per week are you training to become stronger and better?

The answer to that question predicts the quality of your life. This is the best general recommendation for men trying to get stronger, healthier, and leaner:

• Strength training 2-4 days per week
• Speed and Endurance training as much as possible, because every day is leg day

The problem is many of you are letting bullshit excuses get in the way of your success

I speak with guys every week and I often hear something along the lines of… “I don’t have enough time to workout…”

Yes, you do. I bet if you look at Screen Time on your phone you’ll find some time allocation atrocities. Get off the couch!

Strength training in 30 minutes or less

Do this 2-4 days per week. You can choose to do it quickly, or you can extend rest periods in between sets if you want to take more time. You don’t need a gym and you literally don’t even need weights.

A day:

• Plyometrics, 5 min, 1-4 sets
• Back, 5 min, 1-4 sets
• Squat or Lunge, 5 min, 1-4 sets
• Chest, 5 min, 1-4 sets
• Hinge, 5 min, 1-4 sets
• Shoulders, 5 min, 1-4 sets

B day:

• Plyometrics, 5 min, 1-4 sets
• Biceps + Triceps, 10 min, 2-4 set
• Calves + Tibs, 10 min, 2-4 set
• Shoulders, 5 min, 1-4 sets

Cardio in 30 minutes or less

• Sprint

  • 10-30 seconds per round

  • hill sprints, cardio machines, tabata, jump rope, throws, hiking

• Rest & Repeat

  • every 1-3 minutes for up to 10 rounds total

This is what my typical quick workout looks like

A day:

• Plyometrics, 4 sets in 5 minutesquick rest
• Pullups, 4 sets in 5 minutesquick rest
• Squats, 4 sets in 5 minutesquick rest
• Dips, 4 sets in 5 minutesquick rest
• Swings, 4 sets in 5 minutesquick rest
• Shoulders, 4 sets in 5 minutesrest and stretch

B day:

• Plyometrics, 4 sets in 5 minutesquick rest
• Curls + close grip pushups, 4 sets in 10 minutesquick rest
• Calf raises + tib raises, 4 sets in 10 minutesquick rest
• Shoulders, 4 sets in 5 minutesrest and stretch

Get off the couch

Nate