Spending two hours in the gym isn't the flex you think it is

Most people don't have that kind of time to spend in the gym, and unless you're a powerlifter Olympic athlete, you don't need two hours to get results.

I used to think I did. I'd be in the gym 8-12 hours a week, doing 90-minute, sometimes two-hour sessions a day.

But that wasn't because I was training the whole time. I was scrolling on my phone, winging my workouts, and hopping around from machine to machine—all-time wasters.?

Even today, if I don't have a program laid out for me, I'll second-guess equipment, sets, and reps.

So, what's the secret to training less and getting better?

Get the results you want in 45 minutes or less, 3-4 days per week.

If your goal is to look good, feel good, and perform at your best, 45 minutes of hard work three to four times a week, can help you achieve it.

Here's an example of a program that can get you in and out of the gym in 45 minutes or less:

I've used this style of training for professional skiers and mountain bikers so they can build the stamina and strength for their sports.

They don't want to live in the gym; they want to practice their sport. But they know that being in the gym is a non-negotiable for their performance and longevity.

Here's a modified version for you!

Day 1: Lower + Core

Warmup:

→ Body Weight Squat (2 minutes, AMRAP)

→ Push Ups (2 sets of 10 reps)

→ Broad jump (2 sets of 5 reps, no rest between sets) Training:

A. Split Squat with DB's EMOM (pick a weight that's 60% of your max)

→ 10 minutes total

→ 4 reps per leg every minute (80 reps total, 40 per leg)

B1. Romanian Deadlift (3 sets, 8-10 reps, 4010 tempo)

B2. Standing DB Calf Raises (3 sets, 8-10 reps)

B3. Bicycle Crunch (3 sets, 20 reps, 10 per side)

B4. Bike/Rower/Elliptical/Stair Master (7/10 effort) for 2 minutes [this is your rest]

If you want the rest of the training program,?get the guide here.

AMRAP - As many reps as possible

EMOM - Every minute, on the minute

4010 - 4 seconds down, 0 second pause, 1 second up, 0 second pause

PS. Whenever you are ready, here are some ways I can help you: