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Set up a triceps rope attachment onto your favorite cable machine about chest height. Have a medium to heavy kettlebell close by along with two medium weight dumbbells.
1. Squat with Cable Row: Grab the rope attachment with both hands and take a big step back away from the machine. The weight should be set fairly heavy. Perform a full squat and as you near the top of the squat perform a row to your chest using that rope attachment you are holding.
2. Sumo High Pull: With the kettlebell you will perform a sumo high pull. It looks like a sumo deadlift with an upright row at the top.
3. Renegade Row with Pushup. To accomplish the renegade row get in an upper pushup position with both of your hands on the handles of the dumbbells. Perform a pushup and once at the top perform one dumbbell row with each hand. This is one rep.
After one warm-up set of each exercise, set a timer for 12 minutes. Perform 15-20 reps of the squat with cable row and use the rest of that first minute to rest. Once the timer says “11 minutes” start your second exercise. Once you have completed your 15-20 reps, rest until the timer says “10 minutes”. Start your third exercise performing 15-20 reps and resting for the remainder of the minute that you have left. Continue this pattern until the timer is up. Perform a total of 4 rounds.
You may not get the weights right the first time you try this workout. Simply adjust your reps accordingly and next time choose a different weight.
If you can’t perform pushups simply do the row portion of the renegade row exercise.
During the renegade rows focus on little to no hip movement. This is a great ab trainer but not so much if your hips are moving up and down when you row. Stabilization is key.
With short rest periods combined with big-bang exercises make sure you eliminate movement during rest and try and catch a breath or two through your nose. This will help to slow your heart rate.
Adjust the weights accordingly, and feel free to add or subtract time if you want a longer or shorter workout. But make sure you are always starting the next set at the top of the minute.
While this may seem a bit confusing at first, you’ll get the hang of it after a few rounds. So if you’re in a pinch for time, and want a total-body workout that can still get your upper body pumped give this routine a shot.