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 can stay 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 by Shodan 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: