After completing more than 3000 Personal Training sessions on the Gym floor with clients Ive come to the conclusion that most people can achieve phenomenal results with two all body workouts per week, as long as they eat enough protein and stick to a slight calorie deficit (around 200 per day) over a long period of time.

Try two of my workouts below,, feel free to comment or ask questions.

* Always choose compound exercises (two legs, one push, one pull as demonstrated below) taking all sets within 2 reps of failure

*Each exercise is 3 sets, start with body weight on week 1 if you are a beginner, try and add an extra rep or a little more weight each week.

Back Squats

Day 1

Total Time 1 hour

Split Squats

Pull Ups

Push Ups

10 mins Hit style cardio

(boxing bag, Burpees, sprints, rowing machine, jump rope, Ski Erg, Battle Ropes, Slam Ball)

Day 2

Total Time 1 hour

Leg Press or Front Squats

Deadlifts or Heavy Barbell Lunges

Barbell Row

Shoulder Press

10 mins Hit style cardio

(boxing bag, Burpees, sprints, rowing machine, jump rope, Ski Erg, Battle Ropes, Slam Ball)