6 Week Workout: Fitness For Time-Pressed People

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Some people are in the gym 6 days a week, 3 hours at a time.  The rest of us (known as people who “have a life”) just want to get fit, lose weight, and tone up in as little time as possible.

This is a 3 day a week program, and it is designed so that you can do all 3 days in a row, if that’s your only option.

At 25-45 minutes a session (as little as an hour and fifteen minutes a week), there’s no excuse for not getting any exercise :)

There are 2 workouts in this plan, what will change the most is the sets and repetition ranges on each day.  Something like this will work for about 6 weeks, after that your body will stop making progress.  After that switch to another one of these programs: 6 Week Workout Plans

You’ll alternate the 2 days like this:

Week 1:

  • Day 1: Workout A 5 sets of 5 reps, 60 seconds rest between sets
  • Day 2: Workout B 3 sets of 10 reps, 45 seconds between sets
  • Day 3: Workout A 2 sets of 15 reps, 30 seconds rest between sets

Week 2:

  • Day 4: Workout B 5 sets of 5 reps, 60 seconds rest between sets
  • Day 5: Workout A 3 sets of 10 reps, 45 seconds between sets
  • Day 6: Workout B 2 sets of 15 reps, 30 seconds rest between sets

Got it?

Good.

Here are the workouts….

Workout A

A: Double Kettlebell Clean:


B1: Overhead Slider Lunges (Do reps on both sides)


B2: 2 Point Dumbbell Row


C1: 1 arm 1 Leg Romanian Deadlift


C2: Dumbbell Incline Press


D1: Plank Hold for 30 – 90 seconds

D2: Alternating High Pulley Woodchoopers

Workout B:

A: Romanian Deadlift/Bent Forward Row Combo Lift


B1: Back Foot On Bench Lunge

B2: Pull Up

C1: Weighted Glute Bridge

C2: Rope Face Pull

Repeat D circuit 3x

D1: Slider Core Drill (20sec each of Pike, Knee-In, Mountain Climbers)

D2: Prone Cobra 60-120 sec

The End

If you use this simple program to keep exercising during those busiest times of the year (back to school, Christmas Holidays, Etc.) then you’ll not only keep the progress you’ve made toward your dream body, you’ll push yourself even farther!

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