Here is another excellent PT program that can be easily be executed when time is limited but you still want to get a good sweat on. This workout only takes about 30-45 minutes and will surely smoke you! I have dubbed this workout “Building the Pyramids”. This workout is geared towards upper body development and muscle endurance.
– Pull-up Bar(s)
– Dip Bars (or chair)
How to Execute: Grab a battle buddy and find some real estate next to your pull-up bars and dip bars. Begin with one (1) pull-up. Then, hit the deck for one (1) push-up. Lie down and do one (1) sit-up. Lastly, hit the dip bars (or chair) and execute one dip. Back to the pull-up bars for two (2) reps. Hit the deck for two (2) push-ups… then, you guessed it, the workout progresses as so. Here’s the kicker! On any given exercise, once you have executed as many reps as you possibly can, work your way back down.
For example, I was able to execute 45 push-ups (after each set I progressed by one repetition 1,2,3…23,24…45). The next time around when I get back to the push-up exercise, I will execute only 44 reps. Then, 43, 42…and so on until I am back down at one.
Do not stop just because you have completed one exercise group. For example, say I can only do 10 pull-ups MAX. I can obviously do more push-ups and dips, etc. Once I have worked from one rep to ten and back down to one that exercise set is finished. I simply skip that exercise during my rotation until all exercise groups are finished.
Last time I attempted this workout, here were my results:
PULL-UP: 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1
PUSH-UP: 1, 2, 3,….38, 37, 36,….3, 2, 1
SIT-UP: 1, 2, 3,….52, 51, 50,….3, 2, 1
DIPS: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Final Thoughts: Keep a record of your progress as well. You’ll be surprised at how much you improve. Also, utilize the buddy-system as a means to push one another and to take breaks. While your buddy is doing his set, that’s when you rest. Then, you progress to the next exercise group together. Try this workout next time you’re pressed for time and really want to challenge your upper body!