I’ve just completed 4 of my 12-week shape-up and, probably like many of you, sometimes my schedule is so busy that I haven’t been able to complete my full workout. I am already down over 6 lbs but trying to hold my weight. I can’t afford to lose much more. I really need to put on muscle—which is hard if I can’t get in the training time. The diet is going really well though.

For those who are asking what my workout has been like, here is what I’ve been doing (though this week has been a bit scattered).

In general, I try to superset exercises (meaning to back and forth between two exercises without rest (or with minimal rest), except for the intervals which are timed and sequential. For all exercises, I do 10-20 repetitions, with the last set always going to failure. If I can get at least 10-12 reps in the final set, I increase the weight.

Legs (Sunday/Thursday)

Squats (deep, heel press) 4 sets

Squats (half, on balls of feet) 4 sets

Weighted walking lunges 3 sets

Straight-leg deadlift 4 sets

Hamstring curls 4 sets

Calf raises 6 sets

Intervals (30 seconds each, 3 rounds)

Squat jumps

Side lunges

High knee jog

Lateral jumps

Chest/Shoulders (Monday/Friday)

Bench press or pushups 4-6 sets

Incline press 3-4 sets

Pullovers 3 sets

Overhead dumbbell press 4 sets

Upright rows 4 sets

Side laterals 4 sets

(Others might want to do triceps but I don’t because mine are too big already.)

Intervals (30 seconds each, 3 rounds)

Burpee pushups

Weighted supermans

Cable woodchop (low to high)

Boxing

Back/Core

Pullups (vary wide palms out and in) 3 sets

Pulldowns 3 sets

Alternating single arm rows 4 sets

Deadlifts 4-6 sets

Intervals (30 seconds each, 3 rounds)

Mountain climbers

Power cleans

Cable woodchop (high to low)

Pullovers

Cardio (Wednesday/Sunday)

I will sometimes change up the interval exercises just to keep it interesting. And I am adjusting my workout as needed depending on my schedule, recovery, strengths and weaknesses.

Cheers!

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