Are you a weekend warrior? If you truly don’t have time to get to the gym at all during the week, but are happy to commit to intense exercise on both days of the weekend, then you are a weekend warrior.
The question now is, which exercises should you prioritise to get the best results?

Ideally, you want exercises that focus on big compound movements, and hit lots of major muscle groups to build strength. But you also need to include exercises that give you cardiovascular fitness and endurance.
Take a look at these six exercises.

1. The squat

This one hits your glutes, your hamstrings and your quadriceps – three of the biggest muscle groups in the body. You can do bodyweight squats or weighted squats, to benefit.

2. Bent-over rows

This exercise works your biceps, your back (upper AND lower back) and core in one movement. The added perk is that your lower body also works a little to help you balance and maintain the exercise.

3. Plank

Plank is an amazing core exercise. And seeing as you spend five days out of seven sitting at your desk, you need to build a strong core because without it, you’re almost certainly going to develop lower back pain. Plus, a strong core is essential to total body strength, and also the prevention of injury (especially back injuries).

4. Deadlift

If you were stuck on an island and could only take on exercise with you, this would be it. It involves your whole body, and also activates your central nervous system. It really develops your strength.

5. Skipping

Skipping will take care of your cardiovascular health, in just a few minutes at a time (you could do it between meetings during the week). The fact that you are jumping up and down on the balls of the feet means that your calves get a solid workout. It’s an excellent coordination improver.

6. Barbell clean-and-press

This exercise takes care of your upper body – shoulders, triceps and biceps, pectorals, etc – and develops your pushing power. It’s also a very intensive cardiovascular exercise.

7. Tricep dips

This is a phenomenal bodyweight exercise that really works the triceps, and also translates into good functional stress for other exercises.


Now, here’s how to put these all together for a workout worthy of a weekend warrior:

Day 1:

  • A 5-minute skipping warmup,
  • Squat (5 sets, 10 reps),
  • Bent-over rows (5 sets, 5 reps),
  • A 5-minute skip (build endurance), and
  • Plank.

Day 2:

  • A 5-minute skipping warm-up,
  • Deadlift and clean-and-press super set (5 sets of 5 reps deadlifts and 10 reps clean-and-press),
  • A 5-minute skip (build endurance), and
  • Tricep dips (3 sets, until failure).

If you’re already coaching all your weekend warrior friends, maybe you should pursue a career as a personal trainer. Trifocus Fitness Academy offers you a Comprehensive Personal Training Certification – check it out.