1. Resistance Training:
Combine four compound exercises in one giant set:
8–10 x Barbell Back Squats
»8–10 x Barbell Bent-Over Rows
»8–10 x Deadlifts
»6–8 x Pull-ups
»24 x Barbell Walking Lunges
TIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds
2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.
TIP: Don’t do these on the same day as your weight training.
3. Tabata Protocols: I like to use Tabata-style exercises as ‘finishers’ after a weight-training workout. It’s essentially maximum reps of an exercise in 20 seconds followed by a 10-second rest and repeated for a total of eight rounds (4 minutes or 2:40 of actual work).
TIP: My preferred variations include thruster, squat jumps, air assault bike, burpees, mountain climber or deadmill.