Fast Workout for KO Power

It’s hitting 100 degrees here in the valley, so it’s time to break a sweat. It’s been a hectic week, so it’s been hard for me to get into the gym to do my normal conditioning workout. But I’m not gonna let that stop me from hitting my goals. Recently I picked up a shiny new Perfect Multi-gym, so I’ve been able to get my workout in from home, and I’ve been working on more pull than push to try and balance things out in my build. Pull-ups have always been my weak point. In fact just a few months ago, I could do 1. That’s it. Not a few sets of 1. Just 1. I’ve built up from there, and here’s my workout from last night.

  • 3 pull-ups
  • 10 push-ups
  • 10 squat jumps
  • Rest 1 minute and Repeat for 5 sets
  • Drink my post-workout shake
  • (Don’t forget the post workout meal, unless you enjoy wasting your time and stressing your body)

That’s a total of 15 pull-ups, 50 push-ups and 50 squat jumps. I know it’s not the most intense workout in the world, but as a circuit, it got my blood flowing, got me sweating, and got my heart rate up. I probably could have done more, but I did this just before bed and I didn’t want to spike my metabolism and stay up all night.

Also, the low reps are excellent for developing KO power if you do it explosively. When you get into longer workout sets with higher reps, you get into the hypertrophy range, which causes slow, sore muscles. 

Most importantly, it only took me about 6-7 minutes. There is NO EXCUSE that you don’t have time to work out. Each of those circuits took about 30-40 seconds to complete. You can do at least 2 sets of this during a commercial break from your favorite TV show. Who wants to sit through and watch commercials anyway? Keep yourself busy and your show will be back on by the time you’re done. 

Don’t have a pull-up bar? Get one here. It’s only $30, and it’s one of the best investments I’ve made in a long time. Can’t do pull-ups? You can do any variation of assisted pull-ups, negatives, or inverted rows on a sturdy table. The same with push-ups. You can alter them to your ability level by changing angles, dropping to the knees, or doing partial range of motion. Basically, you have no excuse not to work out. It all comes down to how you prioritize your health.

Of course, if you have more time, you can try the Crazy 8’s workout courtesy of my man Eric Wong. Just sign up here to get it delivered to you:

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What do you do when you’re pressed for time? Leave a comment below, and share this if you find it helpful.

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