Get more muscle and less fat in 5 to 15 minutes!

If running sounds even less appealing than wiping your butt with sandpaper, you'll love these five combinations.

We'll introduce short, intense combinations that you can practice at the end of your workout (5-15 minutes). They'll burn fat, improve fitness, and build muscle. If you're short on time, you can easily fill an entire workout with them.

Here are 5 combinations you must try. Let's go over some rules and options for how to incorporate them into your workout.

1 - Push-ups + rubber band stretches

This is probably the easiest combination on the list. It will destroy your entire upper body. All you'll need for this one is a rubber band and clenched teeth.

• Push-ups x 60 seconds, max reps
• Stretches x 60 seconds, max reps
• Pause 60 seconds
• Repeat a total of 3-4 times

Maximum reps too much for you? Shorten the interval for both exercises to 30 seconds.

Write down how many push-ups you did and in 8-10 weeks, do the combination again, trying to beat your performance.

Extension

• You can make the push-ups harder by wrapping a rubber band around your thumbs and back
• If you're absolutely insane, use a weighted vest

2 - Biceps and triceps

I recommend this for the end of your arm workout. You'll only need a large axle and you'll work out pyramid style.

Turn on the stopwatch and do this:

• Bicep Lifts x 25
• Close grip push-ups x 25
• Bicep Raises x 20
• Bicep push-ups x 20
• Biceps Lunges x 15
• Push-ups on the axis with narrow grip x 15
• Biceps lifts x 10
• Push-ups on the axis with narrow grip x 10
• Biceps lifts x 5
• Push-ups on the axis with narrow grip x 5
• Stop Stopwatch

Rest as much as needed and measure how long it will take you to complete the pyramid. In 8-10 weeks, give yourself the combination again, with the expectation that you will try to surpass your performance.

You probably won't need to, but you can make it harder with a vest and axle weights.

Notes: As with all other combinations, don't overdo it. Your elbows might not like the one-sided movement over time.

3 - Goblet squats and hamstring holds

Goblet squats are great, but you will be greatly limited by the weight you can hold with your arms. This won't be a problem here, as you'll be choosing a one-handed grip equivalent to 25% of your body weight.

• - Goblet squats x 30 seconds, max reps
• - Hamstring hold x 30 seconds, Pull your heels back towards your butt and squeeze your hamstrings as hard as you can
• - Repeat
• - Pause 60 seconds
• - Practice a total of 3-5 rounds

Write down how many squats you did in total and in 8-10 weeks, do the combination again, trying to beat your performance.

4 - Circular combination of sevens on one leg

Skater squats, Romanian deadlifts on one leg, and back lunges are the basics of many strength programs. Why not make one sadistic circle out of them?

• Skater squats x 7
• Romanian single leg deadlift x 7
• Back lunges (regular or slider) x 7
• Pause 1 minute
• Repeat leg type
• Pause 1-2 minutes
• Repeat each leg for a total of 2-3 x

When I do exercises with only one side of my body, I like to rest 30-60 seconds between sides. You'll be rested and ready to destroy the other side with proper technique.

5 - Full Body Dread Sled

If you have a sled, a rope, and a place to move it, look out. You'll both love and hate this combination.

There are two methods to do this..:

1. Pyramid

Depending on your strength, choose one of the two load options:

1. 50 kilo using only 10 kg discs
2. 20 kilos with only the fives

• Fasten the rope to the sled. Either there will be extensions, or simply wrap it around
• Turn on the stopwatch
• Use the rope to pull the sled together. Pull with each hand separately until the sled is up to you.
• Stand up and push the sled back as fast as you can until the rope is taut again.
• Remove one reel and sprint back to the end of the rope
• Repeat until the sledge is completely free of discs

Stop the stopwatch and record the total time. In 8-10 weeks, give the combination a go again, trying to beat your performance.

Body

• After a short pause, do the whole combination again, but this time in reverse, adding one disc each round.
• Then seek medical attention.

2. Circle for time

• Turn on the stopwatch
• Load the sledge. Gentlemen should attempt 50% of their body weight, ladies 25%. And yes, if you're a damn strong lady, load up more!
• Lie on your back with the rope stretched to the max. The sled will be behind your head, on the other side of the space to pull
• Set the stopwatch for 5 minutes.
• Pull the sledge alternately with one hand until you reach it
• Stand up and push the sled back as quickly as possible until the rope is taut again
• Try to complete as many laps as possible in the 5 minutes.

Write down how many laps you can do. In 8-10 weeks, do the combination again, trying to beat your performance.

Tips for the end and possibilities for inclusion in the training

• One to two combinations per week will be enough. They are very demanding on your joints and nervous system, so don't overdo it. The frequency will also depend on your goals, program, and training and injury history. In general, however, I recommend not practicing these combinations more than 1-2 times per week.
• Use exercises that are not extremely technically demanding. For example, I don't recommend end-of-workout markets at all. A sled pull or thrust with a landmine attachment is better. You want exercises that you can do at intensity and with minimal thought to technique.
• Don't sacrifice technique. Yes, you will be exhausted, but still prioritize quality over quantity. A little bit of cheating doesn't hurt, but technique should always come first.
• Don't use heavy weights. The combinations at the end of the workout are not about the loaded weight.
• Don't practice box jumps. These are good for strength and explosiveness, but they are not a conditioning exercise that should be practiced to exhaustion. You need to be fresh for the lunges, not wrecked at the end of the workout.

Source: www.t-nation-com - Bigger Arms, Smaller Waist: 5 Metabolic Finishers
By Dan North