Workout Routines

The 45-minute transformation workout to get back in shape fast

Your time-pressed transformation workout is here—and it's a doozy.

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The 45-minute transformation workout to get back in shape fast
Duration 45
Exercises 8
Equipment Yes

If you just want to get back in shape in 2017 and you're a crazy-busy dude, here's how to go from zero to hero in only 90 minutes a week, according to Brad Schoenfeld, Ph.D., the author of The M.A.X. Muscle Plan

How to do it: Perform each exercise for 8 to 15 repetitions, depending on whether your goal is muscle endurance (lower weights, higher reps) or strength (higher weights, lower reps), and go from one move to the next taking as little rest as possible. Do the circuit three times in 45 minutes.

Day 1 Total Body

Exercise 1.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
8-15 reps
As needed rest

Exercise 2.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
3 sets
8-15 reps
As needed rest

Exercise 3.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
8-15 reps
As needed rest

Exercise 4.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
8-15 reps
As needed rest

Exercise 5.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
8-15 reps
As needed rest

Exercise 6.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
8-15 reps
As needed rest

Exercise 7.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
3 sets
8-15 reps
As needed rest

Exercise 8.

Glute-ham raise How to
Glute-ham raise thumbnail
3 sets
8-15 reps
As needed rest
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