THE QUICK-FIRE FRIDAY LUNCHTIME WORKOUT A tough, fast tabata circuit. In and out the gym with maximu

Scott Acorn
Sep 23, 2016
2 min read

Nobody wants to spend hours in the gym on Fridays. Dodge the douchebags getting their pre-barhopping Friday night pump on by limiting your gym-time while maximizing your body's fat-burning potential. This four-move circuit is just the ticket - in and out in under 15 minutes and dripping with sweat to boot!

THE EXERCISES STEP-BY-STEP

Perform this as a four-move circuit. Do the first set of battling ropes and continue down the list. After 10 seconds rest, begin the circuit again.

1.) Battle ropes

Sets: 3 / Reps: 20 seconds on / Rest: 10 seconds off

Anchor the rope at its center 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

2.) Box jump

Sets: 3 / Reps: 20 seconds on / Rest: 10 seconds off

Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.

3.) Push-up

Sets: 3 / Reps: 20 seconds on / Rest: 10 seconds off

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

4.) Kettlebell swings

Sets: 3 / Reps: 20 seconds on / Rest: 10 seconds off

Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.

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Once the circuit is complete, set a treadmill to perform sprints for 20 seconds at a time, with a light jog between sets. Continue for five minutes.