Life is busy. Between work, family, and the daily grind, carving out a full hour for the gym just isn’t always realistic. But that doesn’t mean your fitness has to take a backseat.
At AdMac Fitness, we believe in making fitness fit your life – and that includes quick, effective workouts when you're short on time.
This three-exercise workout might be short, but it packs a punch. Featuring the bench press, squat, and deadlift, this session targets every major muscle group, builds strength, boosts endurance, and doesn’t need a load of fancy equipment.
Why These Three?
These exercises that work multiple muscle groups at once…
Bench Press: Strengthens the chest, shoulders, and triceps while helping to build upper body pushing power. The most popular exercise of them all!
Squat: A lower body powerhouse, squats work the quads, glutes, hamstrings, and even engage your core. It’s foundation stone of lower body strength training.
Deadlift: This total-body movement targets your back, glutes, hamstrings, and grip, while reinforcing good posture and functional strength.
Minimal Kit, Maximum Results
All you need is a barbell and some weights and ideally, a squat rack. No machines, no queues, and no fluff. If you're training at home or in a private studio, these lifts offer a time-efficient way to train with real impact.
You can adapt the workout to hit different fitness goals. Here’s a couple of ways…
For strength endurance:
Take a weight around 60% of your 1 rep max, and perform each exercise for 45 seconds without stopping. Rest for 60 seconds, then repeat. Do this for 5 rounds per exercise.
For strength:
Perform a set of 10 of each exercise with a light weight as a warm up. Then build up to a ‘working weight’, and hit several sets of 1-3 reps per exercise.
For pure cardio:
Perform each exercise for 30 seconds with around 50% of your 1 rep max. At the end of the 30 seconds of bench press, go straight into the squats, and at the end of the squats go into the deadlifts. It’ll make each set around 90 seconds long.
Repeat this as many times as you can within a time frame.
Strength and Endurance in One Hit
By adjusting your sets and reps, this workout can be tailored to suit your goals. Keep reps low and weights heavy for strength, or go for moderate weights and shorter rest periods to build muscular endurance and cardio fitness at the same time. Either way, you're getting serious value from just three moves.
So, next time you're pressed for time, remember: No time? No problem. Three lifts, total-body activation, and a dose of strength and stamina – job done.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD