Looking for a quick workout-up format?
This is something I fall back on a LOT when I want to incorporate a little bit of resistance training into my day – but don’t have much time available!
Pairing this “workout recipe” in with some steady-state, mono-structural work like rowing, running, biking, or fast walking is perfect.
Go out for your session, and when you come home – set aside 20mins to do this resistance work as a beautiful way to round out your training.
How it works
Pick 3 exercises or movement patterns that you would like to focus on (for example: Pull, Push, Squat)
If you use the 1, 3, 5 approach this could be for exercises that are slightly more difficult for you, or ones that you would like to add weight.
3, 5, 7 approach can be used for exercises that are perhaps lighter or simpler for you to perform at a higher volume. Or you might be looking for a challenge today and a way to push some boundaries.
We will example both approaches below.
Now, pick a target for how many rounds you would like to achieve – it could be 10, 12, or 15 perhaps? This depends on the exercise demand (and intensity), and how much available time you have at your disposal.
Example:
1 Strict Pull-up
3 Push-up
5 Weighted (or Slow) squat.
I would complete 1 pull-up, 3 push-ups, and 5 squats = 1 full round. Repeating this up to 10-15 times.
This is one that I can do in my LOUNGE as dinner is cooking. It’s that simple 😉
Next Level
This format is really awesome for training other more difficult skills, or heavy exercises. For example:
1, 3, 5, of Squat Clean, Front Squat, Deadlift
1, 3, 5 of Wall Walk, Handstand Push-up, Burpees
1, 3, 5 of BMU/RMU, kipping Pull-up, Toes-to-Bar
** No matter what level you are at, this format can suit your needs and give you and wicked stimulus **
Bringing in the 3, 5, 7:
The key to this type of workout is to NOT be bogged down in any particular exercise.
This means you need to be very honest with yourself and your exercise capabilities. For example, if push-ups are a weakness for you I would suggest that you limit them to the 3 or 5 reps in the workout – not the 7. Over the course of 10 rounds this could mean that you do 30 quality push-ups, as opposed to 70 not-so-pretty ones.
Also, if you pick exercises that are very LONG and SLOW…be mindful that you might be “stuck” on them each round (which isn’t our intended stimulus here). We want to move through smoothly with a nice challenge, yet feel good afterwards.
3, 5, 7 is a great place for beginners to start – as it gives them the volume that is important to building more Neuromuscular Efficiency (NME – The percentage of muscle fibres you can recruit for a max effort). Beginners may only recruit 80% of their muscle fibres, whilst a trained person may be able to recruit closer to 95% or higher… This is a whole separate post!
In saying this, 3, 5, 7 could also be the place where we bring some INTENSITY for seasoned athletes. They may be finding that they can do 1 strict pull-up and 3 push-ups easily – so let’s up this intensity and try 3 and 5!
Final Word
Daily exercise and movement does NOT have to be complicated or overly thought out.
Having workout structures like the 1, 3, 5 and 3, 5, 7 in your back pocket are perfect to implement to your busy lifestyle. You can literally do ANYTHING with this recipe, with our without weights or equipment.
Get moving, have some fun, and enjoy the process.
2 Responses
im soooooo not motivated with this cloud and cold….. its awful ! but this is a reminder that i can get a burst in while dinner is cooking, at home in the lounge where its warm…. feels like cheating but also not 🙂
It reminds us that we just need to “move” – that’s the start! Moving OFTEN is good for our body, and our mind 🙂 It’s challenging the paradigm of what a “workout” is… and reminding us that we are simply HUMANS who NEED to move!