CIRCUIT TRAINING
F ebruary’ s short days, erratic weather, and bitter temperatures can sap motivation— even for dedicated lifters who consider the gym a second home. And with willpower compromised, the idea of climbing under a Slanket and settling in for a Netflix binge can seem far more appealing than battling soul-sucking cold en route to and from the gym. If you’ ve spent the past few months logging marathon workouts on the regular, we say enjoy the additional R & R and the first two seasons of Daredevil. Otherwise, it might be time for a major shakeup because it’ s probably more than the weather that’ s afecting your motivation.
Whether your routine has grown stale and predictable, it has remained too intense( or merciful) for too long, or you’ re simply looking to keep things short and sweet until the weather turns, try tagging in any of these 10 quick-hitting circuits from trainer Don Saladino the next time you consider playing hooky. Saladino, owner of Drive495 health club in New York City, has experience training high-profile clients such as Hugh Jackman, Ryan Reynolds, and other celebrities who operate on a strict time budget. In other words, his circuits will use a limited time frame to extract maximum results. All you need is a willingness to work hard for 20 solid minutes.
So the next time your backyard looks like Hoth and you tell yourself it’ s too cold to train, keep the No. 20 in mind. Because if you’ re unwilling to put in 20 measly minutes now, once it gets too hot to wear a shirt, you’ ll be the guy thinking twice about removing his.
High-volume Circuit Rounds: 3
EXERCISE TIME * REST *
Trap-bar Deadlift 40 15 Dumbbell Bench Press 40 15 Lat Pulldown 40 15 Rear Delt Flye( Machine) 40 15 Military Press 40 15 Machine Row 40 15 Plank 40 15 Barbell Biceps Curl 40 15 Triceps Pushdown 40 15
* In seconds; rest 1 minute between rounds.
SALADINO SAYS:“ Work for the full 40 seconds on each exercise. Use light to moderate weight and make sure the last round is very difficult to complete.”
DUMBBELL BENCH PRESS
Keep your core tight and maintain a slight arch in your lower back— but do not raise your butt off of the bench— as you press the dumbbells up over your chest.
TUT( Time Under Tension) Circuit Rounds: 5
EXERCISE REPS TEMPO REST *
Front Squat 5 5010 ** 30 Bench Press 5 5010 30 Pullup 5 5010 30 Dip 5 5010 30
* In seconds; rest 30 seconds between rounds. ** 5010: Five seconds on the eccentric( lowering) phase, no pause at the midpoint, one second on the concentric( lifting) phase, and no pause at the top.
SALADINO SAYS:“ When your time in the gym is limited and your goal is to develop muscularity and strength, employ this routine and its strict 5010 tempo.”
GROOMING BY NATALIE MALCHEV
108 MUSCLE & FITNESS FEBRUARY 2016