If there’s one fact we know about Arnold Schwarzenegger, that man can fix it. So what better way to celebrate the release of her new docuseries Arnold than to use The Terminator’s know-how and build a functional workout of your own?
We’ve got some of Schwarzenegger’s creations under our belt, but this time it’s different: You can build your functional fitness workout from the ground up with help from his team. “We’ll help you build a workout,” says The Pump Club. “The same rules apply: It’s going to be time-efficient, it’s built for the home or gym, and it’s going to be intense.” We believe you. hives.
This five-move workout draws on functional training—a buzzword in the fitness industry right now—using exercises like pulling, squatting, or pushing to build functional strength, muscle, and power. So if you want to train like Arnie, grab some weights and read on to see how.
Arnold Schwarzenegger’s Workout of the Week: 5-movement functional fitness workout
Schwarzenegger’s 15-minute workouts are a popular feature of The Pump Club, proving you can build strength, muscle and endurance without extensive gym preparation, whether your goal is to build lean muscle mass, build fitness functional or improve muscular endurance.
According to The Pump Club, the workout consists of “combining different movements” by performing five exercises corresponding to squat, pull, push, carry and zip.
But remember, whether you’re training for a half marathon or prefer strength programs, exercise regimens are only a small percentage of your daily calorie burn. You’ll need to move more often to increase your total daily NEAT (how many calories you burn during the day) and reduce sedentary time, which studies show has a negative impact on your metabolism.
Step 1: Choose 1 exercise from each category
Below are just examples. You can select several if you want to repeat this workout in the future.
squat:
Shot:
Hinge:
Push:
To carry:
Step 2: Build your workout
Superset the first two exercises (perform back-to-back), then do the same with the third and fourth exercises. Complete your reps for the first superset, rest for two minutes, and repeat for the remaining sets and reps. Move on to the next superset using the same format, then finish with your farmer’s transport.
Here is an example:
Superset 1
1A: Leg press
1B: Pull-ups
Superset 2
2A: Hip thrusts
2B: Chest press
3. Farmer’s Walk.
We recommend having kettlebells or dumbbells on hand—we love the best adjustable dumbbells—but you can use a backpack or filled water bottles for the farmer’s walk if you prefer. Check out what happened when I took the farmer’s walk every day for a week here for tips on scaling the move.
For best results, repeat 3-4 times a week, starting with 2-3 sets of 10-12 reps per exercise and resting after each set or superset. Increase to 3-4 sets as you grow in confidence; you could even combine the five moves into one giant circuit to further increase the intensity and reduce rest times. If so, do the circuit, then rest between rounds.
Verdict
Each move above is a compound exercise that uses weights or body weight, meaning you’ll be targeting and strengthening as many muscles as possible in a short amount of time. Exercising this way burns more calories, strengthens bones and joints, and provides more bang for your buck overall.
We’ve included some affordable ideas for home gym equipment you could use to elevate every move, and we’ve also done Arnold Schwarzenegger’s 2-Move, 360-Rep Bodyweight Workout if you don’t have any equipment and want to rely on your body weight.
The farmer’s walk is hard on your forearms and grip, so start light and build up as your strength improves. For those learning to walk, add steps or a hill for even more intensity. Keep your core engaged and avoid hunching or leaning to one side, as you risk injuring your lower back and compromising your posture.
More from Tom’s Guide
Here are other celebrity workouts you can try.
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