Chronicles of Strength

Generalism and minimalism in fitness, business and life

Header Right

The #1 Question You Need to Answer If You Want to Reach Your Fitness Goals Faster

by

5510380_orig

 

 

 

 

 

 

 

 

This question, which I got from Dan John, by the way, is a machete, and really useful. It hacks away the brush, clears away all superfluities, and leaves you with a fitness program that is vigorous and concise.

“If you could only workout for 15 minutes, 3 day a week—what would you do?”

However a person answers that question, assuming the person was not born an idiot or trained into one, is exactly what that person should be doing.

I have an answer.

Do you?

If so, I’d like to hear it in the comments.

Reader Interactions

Comments

  4. 24kg kettlebell-

    1 Burpee, 2 Goblet Squats and 3 swings then 2 burpees, 4 goblet squats and 6 swings.

    Work up to 10 Burpees, 20 Goblet squats and 30 Swings. Try and get under 15 mins.

  8. TGU’s – heavy
    Bodyweight Circuits that include swings, pull ups, pushups, squats, and ab work

  9. Looks like I’m the first, so here goes:

    Day 1: Armor Building Complex

    Day 2: TGU’s + Push Ups (a variety of)

    Day 3: Pull Ups/Chins + Squats + a KB swing finisher

  11. Swings. I love doing Viking Warrior Conditioning high volume snatches, but it is hard on my hands, so between the two, if I had to select one, it would be swings.

  13. Oooh, this is tough. Assuming a warm-up does not use up any of the 15 min., I’d say:
    Day 1: 10 minutes building to a heavy 2-3 rep deadlift+5 minutes of kb swings or snatches
    Day 2: 10 minutes building to a heavy 3-5 rep squat+5 minutes of kb swings or snatches
    Day 3: 10 minutes building to a heavy 6-8 rep press+5 minutes of kb swings or snatches

    Or, of course, 15 min. of Armor Building integrated into sets of swings x3/week 🙂

  15. Great question!

    Day 1: HSPU superset with weighted pullups 2×5 followed by 10 sec sprints while wolf crawling back until time expired
    Day 2: 2×5 superset concentric pullups and dips, weighted, followed by tabata of swings and goblet squats- 4 min each exercise with 2 min rest in between
    Day 3: 2×5 24kg military press, bent over row, goblet, single leg deadlift, farmer carry (30 seconds each arm) and hanging leg raise- if time permits, swing burpee till elapsed

  21. I would do one of Dan John’s Barbell Complexes, such as 8 Deadlifts, 8 Bent-Over or Pendlay Rows, 8 Power Cleans, 8 Front Squats, 8 Presses, 8 Over Head Squats, 8 Back Squats, 8 Good Mornings. Repeat for 3 sets. If time permits, squeeze in 2 sets of 5 reps of heavy squats or swap out for a Farmer’s Walk.

  26. 1 Lift per day – squat, deadliest, overhead press – a set of 5 every 2 minutes – or something like that

  28. The great destroyer on day one, pull ups and clean and press on day two, swings and goblet squats on day 3

  29. I would play with my kettle bells, pullups, pushups and pistol squats. Maybe deadlifts and bench;)

  30. Deadlift (ascending singles with an ondulation progression) and in the rest between sets depending on the mood of the day I ll pick between presses, TGU, chins/pullups, pistols, dips/pushup. (I ll try to rotate the movement to reach a balanced program.

  33. I would do a 2 handed swings, snatches and clean and presses…followed by a finisher of complex of pull ups and push ups. This comes at a great time as I am struggling with my schedule and find I have little time to workout EFFICIENTLY AND EFFECTIVELY!! I use to do only kb and spin classes ( I was the instructor) and switched to more weight lifting and only KB about 1-2 times a week. Well lets say I have gained 10 BAD POUNDS in about 6 months!!!! SOMETHING HAS TO CHANGE…any advice???

  34. I am faced with this dilemma almost every week thanks to a very full schedule. My preference is to strength train – at least a 1-2-3 ladder of clean/press, weighted pull ups, one leg deadlift, front squat, TGU, and 3×5 hanging leg raises. That is the base of my daily regimen so I always start there. If time permits I’ll do a kettlebell complex once or twice per week. Then I walk/move as much as I can throughout the rest of my day.

    • But then again the combo of armor building and 300 swings is an amazing combo of strengthening and conditioning.

  37. Various Push ups
    Goblet Squat
    Alternate between Kb swings cleans and snatches
    Carries, farmers walks Tec
    Done for as many sets as possible in the 15 mins

  40. Day 1: Armour building 2/1/3 or 3/2/5 or 5/3/8 “resting” between sets with farmers walks.
    Day 2: Simple and sinister

    And now for the all important follow up question – is that what you’re doing now?

  42. Complex with strength moves (heavy front squat, deadlift, cleans, push jerks) mixed with ballistics (swings, snatches). Armour Building complex is great.
    So pretty much a Dan John or Pat Flynn complex, or the Simple & Sinister combo of swings & getups.
    Keep it tight, but work heavy with good form through the time frame. Heavy KB swings are a new kind of awesome for anyone who hasn’t tried it (48kg swings for sets) are a challenge beyond words. Simple, but not easy.
    Safety is priority!
    And great question Pat, lots of good info

  43. Clean and Press
    Clean and FSQ
    Pull Up Variations
    Get Ups

    Focus on low volume heavy weight.

    Every few weeks change this base out for a week of complexes.

  44. No one has mentioned their goals (or physical limitations).
    I’m assuming for the majority it is strength (and you’re all in perfect physical condition).

  45. Day 1 KB 16
    Round the body (RTB) 10 left, 10 right, single hand swings 10 l/r, RTB 10 l/r, cleans 10 l/r, RTB 10 l/r, Military Press 10 l/r, RTB 10 l/r, snatches 10 l/r, RTB 10 l/r, single leg dead lift 10 l/r, RTB 10 l/r, back lunge 10 l/r, RTB 10 l/r

    Day 2 double KB 20 (2 sets)
    10 swings, 10 double cleans, 10 double clean and jerk, 10 double squats, 10 snatch, windmill 5 l/r, TGU 5 l/r (KB 16)

    Day 3 as day 1, KB 20

    !!!! LET IT BURN !!!!

  46. 1) power (so I can send the bouldery crux of Boronocus)

    2) strength (so i can keep a hold of the sloper on my way to sending Taliban Soup)

    3) hill sprints (either on a bike or on foot)

    Right now I’m focused on three things
    1) climbing v6 5.12 by the autumn climbing season
    2) Running a second 40miler sometime in the autumn
    3) Crushing a gravel 120 (in mid june) (a bike race)
    goals drive my fitness. being fit allows me to set new goals. circle of life freaking A! 😛

  47. If warm up is not part of the 15′ then Simple& Sinister if it is then heavy swings for reps, first set as warm up and TGU

  50. Day 1 KB complex wermup then Squat or Dead with a prowler and or carry finish
    Day 2 higher intensity intervals with KB swings, sprints, maybe wall balls
    Day 1 KB complex wermup then Squat or Dead with a prowler and or carry finish

  51. The humane burpee by Dan John:
    10 Swings
    5 Goblet Squats (Put the bell down between your feet under control)
    Inchworm out to the Push Up Position (walk on your hands)
    5 Push Ups
    Inchworm Back to the Start
    10 Swings
    4 Goblet Squats (Put the bell down between your feet under control)
    Inchworm out to the Push Up Position (walk on your hands)
    4 Push Ups
    Inchworm Back to the Start
    10 Swings
    3 Goblet Squats (Put the bell down between your feet under control)
    Inchworm out to the Push Up Position (walk on your hands)
    3 Push Ups
    Inchworm Back to the Start
    10 Swings
    2 Goblet Squats (Put the bell down between your feet under control)
    Inchworm out to the Push Up Position (walk on your hands)
    2 Push Ups
    Inchworm Back to the Start
    10 Swings
    1 Goblet Squat (Put the bell down between your feet under control)
    Inchworm out to the Push Up Position (walk on your hands)
    1 Push Up
    Inchworm Back to the Start
    Finished!
    That’s 50 Swings, 15 Goblet Squats and 15 Push Ups. 8-5-2 will give you the same results with less Swings, if you need (Only 30!).

    http://danjohn.net/2011/11/some-thoughts-about-the-hkc-which-should-also-help-in-other-ways/

  52. Day 1: Alt TGU for 5 min. Last 10 min: alt 1arm swing, clean and press, snatch ascending ladder
    Day 2: 5 Double KB swings, 5 double KB cleans, 5 double KB front squat complex for 10 min. Last 5 min-farmer’s walks
    Day 3: First 5 min: alt 5 KB snatches/side. Second 5 min: 20 2H swings EMOM. Last 5 min: as many rounds as possible of 10 push-ups, 5 pull-ups.

  53. I think the real question is, why do you only have 15 minutes, 3 days a week.
    Nobody is that busy !!! Spend 15 minutes thinking how to maximize your time and then lift something heavy and go on a long walk.

  55. A variety of KB swings + get ups + renegade rows + goblet squats w/ one arm overhead press