3 “No Excuses” Hardcore Limited Equipment Workouts

Workout #3 – The 10-12-15-18-20 Blitz

The 10-12-15-18-20 BLITZ training style is designed to be a 5 week progressive program. Though as you will see, when you read on, that this program can be used for single workouts as well.

As with my other 2 workouts, the name of this training style will give you a hint of what is to come. Though the other workouts were based on a rep scheme, the 10-12-15-18-20 BLITZ training style is based upon TIME. Each workout will finished in a certain amount of time.

The key to the success is focused intensity throughout the duration of your workout. When your time is up you are done and can rest. There is absolutely NO RESTING during the workout.

Here is the layout of 10-12-15-18-20 BLITZ.

Each week you will work out 5 days a week with 2 rest days. Your 2 rest days can not be 2 successive days in a row.

  • During week 1 your workouts will last 10 minutes in total while using 3 different exercises
  • During week 2 your workouts will last 12 minutes in total while using 3 different exercises
  • During week 3 your workouts will last 15 minutes in total while using 4 different exercises
  • During week 4 your workouts will last 18 minutes in total while using 4 different exercises
  • During week 5 your workouts will last 20 minutes in total while using 5 different exercises

Before each workout you will have a predetermined number of reps that need to be completed for each exercise before moving on to the next exercise. Once you have finished all the exercises in the circuit, this is considered one round. You immediately start the exercise circuit over, and no rest is taken.

Remember this is a Blitz; go all out until the time is up. Keep track of how many rounds you complete, this will be critical to figure out your progress. Also, when the timer goes off and workout is over, keep track of where in the circuit you finished. Try to improve during your next workout.

With 10-12-15-18-20 BLITZ I like to give you some freedom when it comes to picking exercises and rep scheme.

Though I would like to give some pointers, I have found that trail and error works best.

In regard to rep scheme, stick with 12-20 on most of your exercises. Something like bodyweight squats or jump rope might require you to use a higher rep range, but most other exercises are best kept at the 12-20 rep range. When picking exercises strive to pick compound movements and always include at least 1 upper body dominate (ex. Standing DB Shoulder Presses) and 1 lower dominate (DB Squats).

Here is an example of the 5 week program. Workout days will be Monday, Tuesday, Wednesday, Friday and Saturday. Days off will be Thursday and Sunday.

Week 1: 10 Minute Workouts

  • Monday: 20 Jumping High Knees 20 Pushups 20 Crunches
  • Tuesday: 50 Jumping Jacks 15 DB Squats 12 Standing DB Presses
  • Wednesday: 20 Burpees, 40 Jump Lunges, 15 DB Rows
  • Friday: 12 Thrusters, 15 Pushups, 50 Jump Rope
  • Saturday: 50 Mountain climbers, 15 Pendley Rows, 14 one arm DB or Kettlebell snatches
Week 2: 12 Minute Workouts

Repeat workout Week 1 exercises and rep scheme.

Week 3: 15 Minute Workouts

  • Monday: 20 Jumping High Knees 20 Pushups 20 Crunches 20 Pushups
  • Tuesday: 50 Jumping Jacks 15 DB Squats 12 Standing DB Presses 20 Alt DB Lunges
  • Wednesday: 20 Burpees, 40 Jump Lunges, 15 DB Rows 20 Lying Leg Raises
  • Friday: 12 Thrusters, 15 Pushups, 50 Jump Rope 20 Crunches
  • Saturday: 50 Mountain climbers, 15 Pendley Rows, 14 one arm DB or Kettlebell snatches 15 V-up Crunches
Week 4: 18 Minute Workouts

Repeat workout Week 3 exercises and rep scheme.

Week 5: 20 Minute Workout

  • Monday: 20 Jumping High Knees 20 Pushups 20 Crunches 20 Pushups 15 DB Front Squats
  • Tuesday: 50 Jumping Jacks 15 DB Squats 12 Standing DB Presses 20 Alt DB Lunges 20 DB Snatches
  • Wednesday: 20 Burpees, 40 Jump Lunges, 15 DB Rows 20 Lying Leg Raises 15 Thrusters
  • Friday: 12 Thrusters, 15 Pushups, 50 Jump Rope 20 Crunches 50 Mountain Climbers
  • Saturday: 50 Mountain climbers, 15 Pendley Rows, 14 one arm DB or Kettlebell snatches 15 V-up Crunches 8 (each arm) Alt DB Press

There you have it. A very intense 5 weeks of progressive training that can really help you bring your fitness to the next level. After week 5 you can do one of two things.

  1. Re-start the cycle.
  2. Rotate in the first 2 workouts from this article.

If you opt to re-start the cycle you will need to restructure the exercises to find which were the most demanding. Use more of these in the program. This way you continue to progress. Make sure if you pick the same exercises that you beat your rep count from the last time.

I hope you enjoyed all the workouts I put together in this series. As always if you have any questions about this article and/or anything else related to diet, exercise or supplementation, please post your questions below.

Prev4 of 4Next