Are you searching for a nerve-wracking workout for the weekend to recover easily on your rest day? Then you are in luck because the golden-era bodybuilder and seven-time Mr. Olympia Arnold Schwarzenegger recently shared a workout that promises just this. What is this workout, that according to Arnie requires just “48 hours” to recover?

In the latest edition of the Austrian Oak’s newsletter, the Arnold’s Pump Club, he shared a workout that teaches you how to utilize it to its fullest. According to Arnie, the workout will only take about fifteen minutes but will push your body to its limits. Here’s how it’s done.

You first need to set a timer for fifteen minutes on your mobile phone or smartwatch. Then you need to follow a specific pattern for the workout. Start with the first exercise and perform as many reps as you can to push your limits (you can rest as you need) for thirty seconds. Then take a rest of sixty seconds. 

Then you need to move on to the next exercise and repeat the same procedure. Arnie wants his village to start their exercise with squats. You might take a dumbbell, or performing it with your body weight is fine. Then, one can move on to the inverted row, or go for pull-ups. The next exercise is step-ups with your body weight or by adding a dumbbell of your choice. 

Then you can either go for pushups or dumbbell chest presses according to your body requirements and end the workout with lunges. This whole process can be considered one cycle. One should repeat this until the timer runs out.

On the other hand, if you are someone who finds it difficult to hit the gym, Schwarzenegger has a workout plan for you as well. 

A three-phase workout for those who don’t feel motivated

In a previous edition of his newsletter, the Austrian Oak shared a workout for those who sometimes don’t feel motivated to go and work out. He called it the “do something workout.” The workout is a fifteen-minute plan divided into three phases: core, strength, and volume. Phase 1 starts with carrying a heavy suitcase or kettlebell with both hands individually and taking a walk while holding the weight in your left hand.

The second exercise is a plank for at least thirty seconds. After this, he recommends a thirty-second rest and then asks you to repeat the suitcase with your right hand. This can be continued for one to three rounds. For phase 2, you can go for a deadlift or a squat with the same object you used in phase 1. The last phase requires you to perform eight to twelve reps of any pulling exercise of your choice. 

After learning two short yet interesting workouts from the GOAT of the bodybuilding realm, will you incorporate these into your training routine? Let us know in the comments.