Quick and Effective Bodyweight Exercise Routine, Offering Gym-Equivalent Challenges in Just 5 Moves
In an era where time is of the essence, Daniel J Argota, a personal trainer at UFC GYM, has designed a revolutionary 22-minute, five-move bodyweight workout that can replace an hour-long gym session. This efficient routine, aptly named the 5-pattern circuit workout, is designed to keep the heart rate pinned in the red while every major muscle group earns its pay.
The workout consists of a squat, push, pull, hinge, and anti-rotation. Each exercise is performed with a specific tempo to maximise its effectiveness. For instance, the squat follows a 1-2-2 tempo, with a 1-second pull, a 2-second hold, and a 2-second extension. This combination sends blood-lactate and growth-hormone responses higher than in regular squats.
The push, specifically a pushup with a 5-second isometric pause, targets the chest and arms. Bending the elbows and pulling them toward the ribs is part of the exercise, which helps maintain tension in the muscles and improves strength. Pausing at the bottom of the pushup for 5 seconds forces every motor unit in the pecs, triceps, and anterior delts to stay lit.
The pull exercise targets the back and arms. This is achieved by lifting the arms, chest, and legs off the floor to assume a Superman position, a move that is considered one of the top activation tiers for the low-back and scapular stabilizers. Bending the elbows and pulling them toward the ribs is also part of this exercise.
The hinge movement, often associated with deadlifts or similar exercises, targets the back and glutes. The Single-Leg Hip Thrust exercise, part of the workout, is ranked above squats for pure gluteus-maximus activation. The Single-Leg Hip Thrust exercise with a 2-second pause at the top is designed to double the demand on each glute and maximise hip extensor firing.
The anti-rotation exercise helps improve core stability. The Mountain Climber exercise, performed in a high plank position, with legs quickly alternating driving to the chest, is designed for anti-rotation core work, activating the abdominals, serratus, shoulders, hip flexors, and quads.
Daniel J Argota explains that density beats duration when time is the enemy. The workout spikes VO2 like a sprint workout and sparks glute/lat activation numbers usually needed for barbell exercises. The jump squat with 3 bottom pulses, part of the workout, loads the quads and glutes with extra time-under-tension and recruits fast muscle fibers.
In conclusion, this 22-minute, five-move bodyweight workout meets ACSM strength prescriptions and offers a time-efficient alternative to traditional gym workouts. It's chock-full of goodness, providing a comprehensive workout that targets major muscle groups and boosts cardiovascular activity.
- Daniel J Argota's 5-pattern circuit workout, designed for time-constrained individuals, not only keeps the heart rate high but also targets every major muscle group, replacing hour-long gym sessions.
- The squat exercise in this workout follows a specific tempo to maximize its effectiveness, sending blood-lactate and growth-hormone responses higher than regular squats, contributing to overall weight loss and fitness.
- The pull exercise, involving a Superman position and a focus on the back and arms, is considered one of the top activation tiers for the low-back and scapular stabilizers, promoting wellness by enhancing muscle strength and stability.
- The anti-rotation exercise, Mountain Climber, activates the abdominals, serratus, shoulders, hip flexors, and quads, improving core stability, which is a crucial part of any health-and-wellness, fitness-and-exercise routine.
