Recently I’ve been getting back into using workouts that are built with 3 exercises.
A 3 exercise workout has many benefits including:
– Simple and strait forward. I am a firm believer that the simpler we make our diet and exercise strategies, the more effectively we can put them into practice. When things get complex, the opportunity to struggle becomes greater.
– A focus on the basics. It’s so easy to get side tracked with 101 different exercises out there. Without a doubt success in any fitness field comes from focusing on and mastering the basics. Focusing on 3 exercises in a workout gives you that focus.
– Mentally easy. Having only 3 exercises might seem easy, and that’s a good thing. Instead of a mountain of work ahead, you start each workout knowing you only need to do 3 exercises. This helps to overcome motivational barriers.
– Flexible time frame. These workouts can be performed in just a few minutes or over the course of several hours. This way, you can structure them to fit around time and energy resources you have day by day.
What about boredom?
It might seem like doing just 3 exercises over 45 minute might seem a bit boring. Even though you are doing 3 moves you can do them in a variety of ways. You can change weight, rep range, speed, tempo, rest periods or limb placement. This is a great opportunity to play around and get some variety with each move you might not get in other wise.
Building the 3 exercise workout
Building the 3 exercise workout is simple. I recommend you select 3 compound movements that work all of the major muscle groups. Typically this involves something pushing (push ups) something pulling (recline rows) and something for the lower body (walking lunges). From there you can do them in a circuit fashion or focus on each move one at a time.
You can plan on using the move until you do a certain amount of volume, but my preference is to use that move, or perform the circuit, for a specific length of time. If you still think only using 3 exercise is going to be easy, try doing a push up, pull up and jump squat circuit for a solid 30 minutes. It’s a killer workout that’s only for the strong.
Not just for strength training
The 3 exercise workout is great for cardio too. By using 3 different methods (run, bag work, stair climbing for example) you help break up the monotony of long never ending cardio workouts. You also get some variety into your workout so you cover more bases than if you just did one exercise.
Give the 3 exercise workout a shot. make it long and go for volume, or make it short for a refreshing pick-me-up.
Share your workouts down below and inspire other’s with your efforts!