2-in-1 Training Plan

Transform your body with one workout.


This workout from Bill Hartman, C.S.C.S., can be performed two ways. To speed fat loss, do 6 reps of each exercise. Finish as many sets as you can in 15 minutes, resting when necessary. To build muscle, do 8 reps of each exercise, resting 30 to 60 seconds between exercises. Complete as many sets as you can in 15 minutes. For either workout, pick the heaviest weight that lets you complete 10 reps of the barbell row, and use that weight throughout.


Barbell Row

Hold a barbell with an overhand grip and stand with your knees slightly bent. Bend at the hips until your torso is almost parallel to the floor, your arms hanging straight down. Pull the bar up to your abdomen. Pause, and lower the bar to the starting position.


Front Split Squat

Stand with your right foot forward, holding a bar on top of your shoulders. Keep your upper arms parallel to the floor. Lower yourself until your back knee is just off the floor, and then press up. Finish all your reps, and then switch legs.


Push Press

Stand with a barbell across the front of your shoulders. Bend slightly at the knees (less than a quarter of a squat), and then quickly rise back up and explosively push the weight overhead until your arms are fully extended. Lower the bar to the starting position.


Barbell Roll-Out

Kneel in front of a barbell and grasp it with an overhand grip. Your shoulders should be directly over the bar, your arms straight, and your lower back flat. Slowly roll the bar
forward as far as you can. Pause, and then use your abs to pull it back.



 Illustrations by Kagan Mcleod.