Loving the app. I saw these visuals on Twitter and thought they would be amazing to incorporate for educating users like me https://twitter.com/artofphysique_/status/1627150608623976448?s=46&t=JpoVtXYG_jAqxFA50uAbCg

Keith

Circuits and supersets are KEY for crushing more quality work in less time 💪

🔶Circuit: perform a set of each exercise in a series before returning to the first exercise 

🔶Superset: alternate between sets of two exercises (essentially a 2-exercise circuit)

‼️This training style doesn’t have to be wimpy. Here are some tips for maximizing efficiency without sacrificing gains:

🔹Choose challenging weights at moderate rep-ranges
🔹Use “complementary” exercises that work DIFFERENT muscle groups so that each muscle group can get some rest while the rest of your body works (example - alternate between overhead press and squats)

⚠️CAVEAT - truly resting for 2-3 minutes between heavy sets is *optimal* for strength gains, and is important for bodybuilders and powerlifters.  But not everyone has time for this. IMO, the approach above allows for *adequate* rest, and also has the benefit of allowing for greater training volume (more sets/reps per session and per week) for people who are limited on time.

🙌 I’ve personally made great strength gains via this method with mostly 15-30 minute sessions, and recently hit personal bests in all “big 3” lifts.

If you’re not using this training hack yet, give it a try! 

Want more workouts like this? LINK IN BIO 

THE WORKOUT (30 minutes)

4 rounds:
40 double unders 
15 feet-elevated deficit push-ups 
8 dual racked squats 

4 rounds:
5 cleans/arm
3 push-press/arm 

3 rounds:
8 rows/arm
5 x goblet clean + R/L reverse lunge

4 rounds:
40 double unders 
15 feet-elevated deficit push-ups 
8 dual racked squats

Double-unders (optional, or sub 40 jumping jacks)

Omit the elevation if you don’t have a step 

Adjust reps as needed

Feet-elevated deficit push-ups

Kettlebell dual racked squats

Circuit 1

Kettlebell Cleans

Kettlebell push-press

Circuit 2

3 rounds:
8 rows/arm
5 x goblet clean + R/L reverse lunge

30 minute TOASTER 🔥 (full-body strength + conditioning)

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