Free weights workout
If you don’t have much time or space to exercise, a speedy free-weight circuit is ideal. Try this barbell complex
If your workout time is limited to a frantic gym session during lunch hour, an elaborate free weight circuit is out of the question. Even if you can snag yourself a gym ball, a medicine ball and some dumb-bells, you’ll piss off a lot of people if you try to hog the floor space necessary to lay all the kit out.
What you need to do is a barbell complex – a routine made up of five barbell exercises done one after the other, without putting your barbell down.
Originally developed by Eastern European weightlifters to help them stay lean, this type of circuit is now popular with UFC fighters such as Randy Couture, who use them to combine strength and cardio in one short workout – with killer grip strength as an added bonus. Try the MF complex on the right on two (non-consecutive) days a week, but don’t lift too much weight to start with.
Don’t rest between exercises and do each one at a high tempo without sacrificing form. Try to complete four circuits, with a minute’s rest before you start a new one. You’ll be done in 20 minutes but you’d be unlikely to get a better workout even if you had all day to train.
Before you start the free weight workout, read these weightlifting tips – they'll help you make bigger gains and avoid injury.