10 minutes. That is all you need to get a full-body circuit that is intense, powerful and will take you right to some big-time gains.
It’s two of my favorite exercises— the trap bar deadlift and the push-up— combined for a full-body circuit that will bring your lean muscle-building hormones out and seriously elicit some huge gains in your strength.
I didn’t exactly create this workout to save you time. I shortened the time down to 10 minutes because if you do this right you will be gasping for air around eight minutes and wishing the workout was over.
So Here’s How It Works
Set up a trap bar with a weight you can rep out 15 reps with.
Set two 14-inch plyo boxes (the smaller ones) about shoulder-width apart.
Now you are set.
10 Minute AMRAP!
Go back and forth between 10 reps of trap bar deadlift and 10 reps of plyo push-ups.
NO REST!
Attack this for 10 minutes straight, getting as many rounds as you can.
Two things happen here.
1. Your legs and lats will be tortured with the trap bar deadlift!
Be sure to use a good weight but not too much. I used 225 pounds because I’m able to get 15 reps clean with that weight. Your form is going to want to break once you get tired. It’s the body’s natural way of compensation. My suggestion is to do this in front of a mirror and make sure that your form is spot on!
What’s good form?
Chest up, knees out and your back is flat! Do not lift the weight with a hunchback! Your arms should also be locked out straight with your shoulders slightly pulled back.
2. Your chest will be on fire from the plyo push-ups.
So if you are reading this and you can do all 10 minutes without switching to the easier form of the push-up that I show in the video, then I want to meet you! Email me now. Haha!
The plyo push-up should be an explosive movement and done as fast as you possibly can. More than likely you will lose that “pop” you have with your arms somewhere around the third or forth set. That’s just your glycolytic energy system being depleted.
If you feel your form slipping just go to the easier form and make sure your push-up form is spot on.
10 minutes, 10 reps for each and as many rounds as possible.
You got this?
Let’s chase it!