The Single Best Workout
All too often, I’m asked: “If you could only do one workout, what would it be?” Although I wish I could say it was a home workout, I’d need my own rowing machine for that! So, other than finding myself a gym with a rowing machine (which by the way, are often unoccupied), I choose this simple workout. It is powerfully effective; it boosts strength & stamina with only 2–3 exercises and can be modified 3 different ways.
Pre-Workout
Warm up until you feel loose
Punching bag, skipping, drills, or dynamic stretching (up to you). Head and arm rotation. .
Adding a weighted vest/backpack or resistance bands will dramatically increase intensity (burpees with weight vests are the best!)
Dumbbells –– weight is up to you.
Workout #1
One-mile run
30 burpees (I love throwing this in just for fun)
3000 meters rowing –– threshold pace (this means neither too hard nor too easy)
50 pushups (can be an alternative for bench press)
2000 meters rowing –– threshold
40 pushups
1000 meters rowing –– threshold
30 pushups
500 meters rowing –– full sprint (i.e., as hard as you can go)
20 pushups
250 meters rowing –– full sprint
One-mile run
Modification: lunges, dumbbell arm curls to super-set the pushups
Total rowing: 6750 meters
Total running: 2 miles
Total push/strength exercise: 140 reps
Workout #2
One-mile run
30 burpees
3000 meters rowing –– threshold pace
50 dumbbell shoulder presses (can be an alternative for barbell shoulder press)
2000 meters rowing –– threshold
40 dumbbell shoulder presses
1000 meters rowing –– threshold
30 dumbbell shoulder presses
500 meters rowing –– full sprint
20 dumbbell shoulder presses
250 meters rowing –– full sprint
One-mile run
Modification: lunges, dumbbell arm curls to super-set the pushups
Total rowing: 6750 meters
Total running: 2 miles
Total push/strength exercise: 140 reps
Workout #3
One-mile run
10 dumbbell shoulder presses or pushups (can be an alternative for barbell press)
500 meters rowing –– threshold pace
10 dumbbell shoulder presses or push-ups
500 meters rowing –– threshold
10 dumbbell shoulder presses or pushups
500 meters rowing –– full sprint
10 dumbbell shoulder presses or pushups
500 meters rowing –– full sprint
10 dumbbell shoulder presses
500 meters rowing –– full sprint
10 dumbbell shoulder presses or pushups
500 meters rowing –– threshold
10 dumbbell shoulder presses
500 meters rowing –– full sprint
10 dumbbell shoulder presses or pushups
500 meters rowing –– threshold
10 dumbbell shoulder presses
500 meters rowing –– full sprint
10 dumbbell shoulder presses or pushups (can be alternatives for barbell press)
Two-mile run
Modification: lunges, dumbbell arm curls to super-set the pushups
Total rowing: 4000 meters
Total running: 3 miles
Total push/strength press: 100 reps
You can alternate between these four workouts with a day or even two in between. On your “off day,” you can do light cardio, yoga or light stretching.
Enjoy and be well!