Ever looked at a trainer’s body and thought, I wonder what they do? We wanted answers, so we asked one of our favorite trainers—certified strength and conditioning specialist Tony Gentilcore, founder of CORE training in Boston—to reveal his exact gym routine when he’s pressed for time.
I’m a strength guy and like helping get people strong. There’s a lot to be said for training for strength: You build a more resilient body, that body is less likely to break down over time, and you’re harder to kill if the zombie apocalypse ever goes down.
More specifically, I’m a huge believer in hitting a “big” main lift of the day. By that, I mean something that trains your entire body, involves multiple joints and muscle groups, and allows you to burn a ton of calories in a short amount of time.
And I like to go heavy. (Good thing, too—a new study published in Frontiers in Physiology found that folks who trained with heavier loads saw a nice bump in muscle size, sure, but also a significantly greater increase in their muscle strength.)
I generally stick to deadlifts or squats, since they hit all those criteria. When I have only a half hour to work with, I’ll spend the first half trying to work up to a challenging set of three or five reps.
With the remaining time, I’ll set a timer for 15 minutes and perform a full-body circuit.
My go-to looks something like this: goblet squat (five reps), pushup (five reps), kettlebell swing (10 reps), TRX row (10 reps), farmer carry (25 yards).
I’ll go through the circuit as many times as I can in 15 minutes, with as little rest as possible. When I’m feeling extra-competitive, I’ll record how many rounds I knocked out and try to beat it the next time around. That way I’m always pushing myself… and always improving.
The article Exactly How This Top Trainer Spends 30 Minutes At The Gym originally appeared on Women’s Health.