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Contrary to what you may have read or seen somewhere at some point, you do NOT need to workout for 2 hours at a time.

And I actually strongly discourage working out any longer than an hour. Hell, all you need, if you're locked in and focused, is 40-50 minutes.

Check out my workout from yesterday, that I'm sore as sh*t from today.

In just 40 minutes I managed to smash my upper body’s two biggest muscles to the point of exhaustion. Keep scrolling to read the details.

6 MOVEMENTS

• DB CHEST PRESS

  My goal here was to get to failure, and coming back from a bum shoulder, I knew 80lbs, 20×4 sets would do just that. You can see in the video, on the last set I had to stop and take a break before I finished out the set. Read that last part again, I finished out the set. 20x

• FLOOR PRONE BAND ROWS

  If I’m doing chest and back on the same day I always do chest 1st and then pair it with a pull, targeting my back. In today’s day and age, we all have a tendency to already roll our shoulders forward, with a ‘‘caved chest’’ so to speak, due to all of our time spent hunched over looking at screens. Doing nothing but chest and never hitting your back only adds to the problem. Pulling after a push, correctly, can help fix this. And these bad boys will really help with that, plus help strengthen your lower back, another often neglected muscle (and we all wonder why we have bad backs as we age). 20x

• ISO CRUNCH SCISSOR LEGS

  Now, on that same note, after targeting my lower back, I always roll right over and do some sort of crunch or sit up to lengthen it back out to prevent it from tightening up on me. I would suggest you do the same. And this is what I’m doing here, rounding my lower back into the floor, to lengthen my lumbar which contracts and activated my abs. The scissors are just icing on the cake, baby! 35x on EACH leg

  I did all 3 of those back to back to back, then rested for 90 seconds. Rinse, repeated 3 more times for 4 total sets.

  Then I moved on to the next three exercises:

• STANDING LAT PULLDOWNS

  Can’t stress the “chest up and out” on this movement enough. Just because your arms come up and forward, that does not mean your shoulders need to do the same. Keeping your chest up and out will help keep your shoulders down and back, and as you pull that bar down, slightly rotate those elbows in towards your lats and squeeze your shoulders blades together. Notice too that my elbows do not bend any more or any less throughout the entire movement. This is another movement where you want to pretend you have an elbow brace locking it in that same slight bend position. 15x

• PUSHUPS

  Easy peasy, we’re not reinventing the wheel here. 25x

• SEATED CABLE ROWS

  Take a seat, grab the cable attachment, lean back, draw your abs in, and then pull straight back to and through your belly button, squeezing your shoulder blades! 12x

  I also did these 3 back to back to back, with only 90 seconds rest. Also 4 total rounds.

GIVE IT A SHOT AND LET ME KNOW HOW IT GOES! DON'T BE AFRAID TO PUSH YOURSELF!!

Respond directly to this email if you have any questions, comments, or concerns!

Thanks again for reading!

And please never forget:

You are missing out on not a single thing when you are busy working on your goals and dreams. So don't let anyone lead you to believe otherwise-- stay focused!!

Much love, mi gente!

- Mike O’Hara

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