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The Instant-Results Workout


Sometimes you need to throw rules out the window and push harder than most "experts" tell you. This plan will have you ready for any situation in no time by pushing at a rapid intensity and incorporating the best exercises. Just follow the template and watch what happens.

How to do this Workout

Do this workout three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday. You will not have a goal number of reps. Instead, do as many reps as you can in 45 seconds, rest 60 seconds, and move to the next exercise.

When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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