12-minute Workouts (1/4)

This tri-set includes a push-up variation that will make the OG version feel easy.

The high-performer is not the type to let their diet or workout routine fall by the wayside during the holidays. They plan ahead so they canstay healthy when visiting other people’s homes. To help you do just that, we’re bringing you a series of intense-but-quick workouts, created byShodan Rodney, a Tier 3+ trainer at Equinox Flatiron, over the next four weeks. They’re tri-sets: three exercises that are done for a set time or number of reps back-to-back with no rest. “Tri-sets are concise and hard-hitting,” says Rodney. “Not only are you hitting various muscle groups, your heart rate will get to an ideal fat-burning zone—that's where the magic happens.”

This first set includes a push-up variation that Rodney describes as “a real killer.” “Dive bomb push-ups are guaranteed to hit those shoulders, chest, and triceps in one go. A steady diet of these will make your standard push-ups seem like a breeze,” he adds. Follow it up with a row to hit all your back muscles and a metabolic cardio move to finish you off.

See how many rounds you can do in 12 minutes; shoot for three to four total. If you have more time—and stamina—you can try “stacking” these tri-sets. You can do all of set one, then move on to set two (coming next week). Rodney advises against stacking more than two at a time—that’s all you need to be left gasping and sweaty, he says.

Other workouts in this series:

12-Minute Workouts: (2/4)

12-Minute Workouts: (3/4)

12-Minute Workouts: (4/4)

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  • Dive Bomb Push-Ups

    Dive Bomb Push-Ups

    Start in a high plank position, then lift your hips up into the air as if you were in downward facing dog. From there, lead with your chest and scoop down towards the ground, finishing in an upward facing dog. Return to downward facing dog and repeat. Do 12 reps total.

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  • Meadow Rows

    Meadow Rows

    Secure one end of a barbell in a corner or in a stand on the ground. Load it with appropriate weight or use the empty bar. Hold the other end in your left hand and come in to a lunge position with your left leg back. Rest your right arm on your knee and row the barbell up towards your chest. Pause, then lower it back down and immediately repeat. Do 8 to 10 reps, then repeat on the other side. 

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  • Jump Rope

    Jump Rope

    Jump rope, attempting to take only one jump between swings of the rope. Continue for one minute. 

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