I’m a big believer that you don’t need to spend an hour exercising. Quick workouts at home are both convenient and effective. The key is how the workout is structured.
The triple set links together three exercises to work similar muscles. You fatigue quicker and spend less time exercising. It’s like doing a micro-circuit. There is no rest in between exercises.
The first exercise in each triple set is what I call a “big bang” exercise. It works lots of muscles all at once. The next two exercises work the accessory/assisting muscles.
Make sure to include a warm up before beginning. The mobility matrix is great to loosen you up. Plus 10 incline pushups and 12 bodyweight squats to warm up your muscles.
Triple Set: Quick Workouts at Home
One Triple Set for the upper body is:
Pushups – (big bang) works your chest, shoulders, triceps, abs
Alternating Dead Bug – works your abs and little bit of shoulders
Skullcrushers – works your triceps
Do 3-4 sets of each triple set and 12 reps of each exercise.
Another Triple Set for the upper body is:
Bent Over Rows – (big bang) works your back, biceps, shoulders
Bicep Curls – works your biceps
Lateral Raises – works your shoulders
Do 3-4 sets of each triple set and 12 reps of each exercise.
Here’s a Triple Set for your lower body:
Goblet Squats – (big bang) works your glutes, hamstrings, quads, inner thighs
RDLs – works your glutes, hamstrings
Skater – works your stabilizer muscles in your outer and inner thighs. Plus gets your heart rate up!
When you put all three of the these triple set blocks together, you’ll get a complete total body workout! And it will take you 30 minutes or less.
For more quick workouts at home, check out Total Body Workout with Weights and Bodyweight Exercises for women.
