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