Total-body strength and cardio in three moves
High performers find time for fitness, no matter how busy their lives. To help you do just that, we’re bringing you a series of intense-but-quick workouts, created byShodan Rodney, a Tier 3+ trainer at Equinox Flatiron, over the next four weeks. They’re tri-sets: three exercises that are done for a set time or number of reps back-to-back with no rest. “Tri-sets are concise and hard-hitting,” says Rodney. “Not only are you working various muscle groups, your heart rate will get to an ideal fat-burning zone—that's where the magic happens.”
The third set in our series, below, focuses on classic moves that have been time-tested to work. “Nothing gets that heartrate going more than some burpees—still one of the greatest anaerobic movements in circuit training,” says Rodney. Then, move on to pull-ups, which “must be a staple in every workout; they’re a timeless exercise for getting the best out of your back.”
See how many rounds you can do in 12 minutes; shoot for three to four total. If you have more time—and stamina—you can try “stacking” these tri-sets. You can do all of set three, then move on to set one or two. Rodney advises against stacking more than two at a time—that’s all you need to be left gasping and sweaty, he says.
Other workouts in this series:
Burpees
Jump up, then place hands on the ground and shoot your legs back, lowering to a low push-up position. Press up to the top of a push-up and jump your feet to your hands. Jump up again and repeat. Do 10 reps total.
Pull-ups
Grasp a pull-up bar with your hands wider than shoulder-width, palms facing away from you. Pull up to lift your chest towards the bar. Lower back to start and repeat. Aim for 8 to 10 reps. Use a band or assisted pull-up machine if needed.
Barbell deadlifts
Load the barbell with appropriate weight (Rodney says to start with 75% of your one-rep max). Hinge from the hips and grasp the bar with both hands. Using your hamstrings and glutes, lift the weight off the ground and stand tall. Pause, then return to start. Do 8 to 10 reps.