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Transcript
00:00What's up YouTube? Welcome back to our channel, Juice and Toya. Today I wanted to take you guys
00:04through one of my favorite workouts that I love to do when I'm sort of under a time crunch. So
00:09there are certain days where you don't have an hour to an hour and a half to get in an efficient
00:13workout. So I wanted to make sure I come up with something that's going to make it efficient for
00:17your body and efficient for your time. So the reasons I love this workout is it's fully
00:21customizable. You can add as many reps as you want, you can add as many sets as you want,
00:25and obviously as much weight as you want to. Number two, all you need is a barbell. You
00:31just simply just need one barbell and obviously some weights if you want to add some resistance
00:35to it. I'm not going to waste any more of your time. Let's just go ahead and get right into
00:38it and explain what the workout is. All right guys, so I want you to think of this workout
00:45as a complex. Okay, so this complex has about, not about, it does have seven exercises that
00:53you're going to do within the complex. It has three upper body, three lower body, and
00:58one full body exercise in between. And I'll show you what that is. All right guys, so I'm
01:03going to warm up with the bar. And I also want to show you the entire flow of the complex.
01:08First, we're going to get to the push-up. Okay, we're going to go eight reps. I'm going to
01:15get right to a bent over row. Okay, eight reps. Deadlift. Eight reps. Hand clean. Eight reps.
01:29Front squat. Eight reps. Push press. Last but not least, we'll finish with the back squat. Okay.
01:42And that's pretty much the entire flow of the workout.
01:49All right, so I'm going to put 30 minutes on the clock and I want to see how many sets I
01:56can get done in 30 minutes. Usually it's about five to six. Also, just to add a little
02:02core to the mix, I'm going to throw in some barbell rollouts as an active rest for the workout.
02:08So let's get into it.
02:15And let's do it.
02:17In the next box.
02:23Alright that the way I want to listen to this.
02:27We'll see you at a рас gurus.
02:34Okay.
02:36So, let's go.
03:40Now I'm going to go into some barbell rollouts just to add some core into it.
03:45All right, guys.
04:05So depending on what your endurance level is like, you might want to take anywhere between one to two minutes in between sets.
04:13You want to make sure that it's efficient, right?
04:16You don't want to go into it because if you're too tired going into the movement, you're going to be sloppy.
04:20Your form is going to break and you might hurt yourself.
04:22So make sure you have enough rest period in between each set.
04:52You don't want to go into it.
05:22All right, guys.
05:27I forgot to mention, you're only going to want to load the bar with as much weight as you can do for your weakest lift.
05:33So my weakest lift is a push press.
05:36So I only loaded the bar up with 25 on each side simply because that's all I can handle with my push press.
05:42So just keep that in mind before you go into the workout.
05:47You know what?
05:47I've already done five, which was my goal.
05:52So for the sixth and final set, I'm going to do the entire circuit backwards.
05:57I want to start with the back squat to the push press to the front squat all the way to the pusher.
06:02All right.
06:03I want to start with the back squat.
06:24oh that was a bad idea
06:39i'm done
06:42all right guys that was the workout like i said before i was able to do six sets in 30 minutes
06:52and like i said before make this work for you if you're someone who wants to challenge more
06:57endurance maybe add some reps maybe do 10 to 12 reps you want to challenge strength maybe do
07:02three to five reps and add some weight make it totally customizable to what works for you
07:06so if you enjoyed this workout give it a thumbs up like and subscribe and follow me on instagram
07:12if you want to see more workouts like this from week to week i tend to post a lot of workouts so
07:17follow me there at juice in texas all right guys we'll see you back at the next video
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