Build the body you want in the time you have—with one 15-minute weekday workout and a longer weekend session
Too busy to workout? “No time” is no excuse anymore. The Weekend Warrior plan, developed by Craig Ballantyne, C.S.C.S., is designed to help busy guys stay in shape with one, long, weekend workout, and a midweek 15-minute session that can be done at home or in the gym. Here's how it works:
Workout 1: Choose the bodyweight 15-minute workout (below) or the dumbbell 15-minute workout (on the next page) to perform in the middle of the week.
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Click to download this workout plan with images as a free .pdf
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Workout 2: On the weekend, perform the four supersets of the Warrior workout, as well as 20 minutes of interval training using the cardio method of your choice. (Both the workout and intervals are outlined on page 3).
Optional Extra Workouts: Ballantyne has also included a 10-minute bodyweight fat blaster (see page 4) that can be performed as many times as possible during the week. Crank out a set during commercials, while the shower warms up, or while your coffee brews—all those times you “don't have time” to work out.
15-Minute Bodyweight Workout
This workout consists of two, two-exercise supersets.
Superset 1:
Perform a 8-rep warmup set of each exercise. Then perform both exercises back-to-back, with no rest in between. Rest for 1 minute after the superset is complete, and do a second superset.
Split Squat (15 reps per leg):
Stand with one foot 2.5-3 feet in front of the other, each in line with its corresponding buttock. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position.
Decline Pushup (as many reps as possible):
Perform the traditional pushup with your feet on a chair or bench.
Superset 2:
Perform a 5-rep warmup set of each exercise. Then perform both exercises back-to-back, with no rest in between. Rest for 1 minute after the superset is complete, and do a second superset.
Stability Ball Leg Curls (15 reps):
Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, then bend your legs to roll the ball towards your butt. Straighten your legs to roll the ball back out away from you, then lower your body to the floor.
(Don't have a ball? Replace with 1-Leg Romanian Deadlifts for 8 reps on each side)
Stability Ball Rollout (8 reps):
Kneel in front of the ball with your forearms pressed against it. Keeping your knees and feet in place, roll the ball in front of you so your hips, torso, and arms slide forward. Advance as far as you can without arching your back, then pull back to the starting position.
(Don't have a ball? Replace with Mountain Climbers for 12 reps on each side)
This workout consists of two, two-exercise supersets.
Superset 1:
Perform a 12-rep warmup set of each exercise. Then perform both exercises back-to-back, with no rest in between. Rest for 1 minute after the superset is complete, and do a second superset.
Dumbbell Split Squat (8 reps per leg):
Holding dumbbells in each hand, stand with one foot 2.5-3 feet in front of the other, each in line with its corresponding buttock. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position.
Decline Pushup (as many reps as possible):
Perform the traditional pushup with your feet on a chair or bench.
Superset 2:
Perform a 6-rep warmup set of each exercise. Then perform both exercises back-to-back, with no rest in between. Rest for 1 minute after the superset is complete, and do a second superset.
Dumbbell Romanian Deadlift (8 reps):
Stand holding a dumbbell in each hand (palms facing your thighs). Keeping your knees slightly bent and your back naturally arched, push your hips back and lower the weights until they're just below your knees. Then push yourself back up.
Stability Ball Rollout (8 reps):
Kneel in front of the ball with your forearms pressed against it. Keeping your knees and feet in place, roll the ball in front of you so your hips, torso, and arms slide forward. Advance as far as you can without arching your back, then pull back to the starting position.
This workout consists of four, two-exercise supersets, and concludes with 20 minutes of interval training.
Superset 1:
Perform an 8-rep warmup set of each exercise. Then perform both exercises back-to-back, with no rest in between. Rest for 1 minute after the superset is complete, and perform the superset 2 more times.
Back Squat (8 reps):
Place the bar behind your neck and rest it on your trapezius to avoid direct contact with your cervical vertebrae. As with the front squats, set your core and maintain an erect torso as you descend as deep as possible, making sure to keep your heels flat, hips slightly back, and your knees behind your toes. Drive upward and exhale as you pass the halfway point during the ascent.
Pullup, Chinup, or Inverted Row (8-15 reps):
For pullup/chinup:
Start from a full hang, hands shoulder-width apart. Pull your chin over the bar and then lower your body back down.
For inverted row:
Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your heels on the floor and grab the bar, your hands 1 or 2 inches more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using your back muscles. Slowly lower yourself until your arms are straight.
Superset 2:
Perform a 5-rep warmup set of each exercise. Then perform both exercises back-to-back, with no rest in between. Rest for 1 minute after the superset is complete, and do a second superset.
Dumbbell 1-Arm Standing Shoulder Press (8 reps per side):
Hold a dumbbell at your right shoulder, and press it overhead.
Dumbbell Reverse Lunge (8 reps per side):
Stand holding a pair of dumbbells at your side. Step backward with your right
leg and lower your body until your left knee is bent 90 degrees and your right
knee nearly touches the floor (in a backward lunge position). Your left lower leg
should be perpendicular to the floor. Return to start position.
Superset 3:
Perform a 5-rep warmup set of each exercise. Then perform both exercises back-to-back, with no rest in between. Rest for 1 minute after the superset is complete, and do a second superset.
Dumbbell Chest Press (12 reps):
Lie on a flat bench holding two dumbbells up over your middle chest wit an overhand grip and straight arms. Pinching your shoulder blades back, bend your elbows and slowly lower the dumbbells until they're right next to your armpits, a few inches higher than chest-level. Pause, then press the dumbbells back up, bringing your hands close together without clanking the weights.
Dumbbell Row (12 reps):
Stand holding a pair of dumbbells in front of your thighs, knees slightly bent. Bend forward at the waist until your torso is almost parallel to the floor. Pull the weights up to the bottom of your rib cage. Pause, then slowly lower them until your arms are extended.
Superset 4:
Perform these exercises back-to-back, with no rest between. Rest 30 seconds, and do a second superset.
Stability Ball Plank (30 second hold):
Assume a modified pushup position, but rest your forearms on a Swiss ball. Hold this position for 30 seconds.
Side plank (30 second hold per side):
Lie on your left side with your upper body propped up on your left forearm, and your right arm resting at your side. Raise your pelvis off the floor and hold your body in a straight line for 30 seconds. Switch sides and repeat.
Interval Training:
Step 1: Using the cardio method of your choice, warm up for 3-5 minutes.
Step 2: For 45 seconds, exert at 80 percent of full capacity.
Step 3: For 60 seconds, exert at 60 percent of full capacity.
Repeat steps 2 and 3 for six rounds. Cool down for 3-5 minutes at your warmup pace.
Do this circuit as many times as possible during the week: Perform the following 7 exercises back-to-back with no rest in between. Rest for 1 minute, then perform the circuit again. (See below for all exercise descriptions.)
Jumping Jacks (20 reps)
Prisoner Squats (12 reps)
Pushups (15 reps)
Forward Lunges (12 per side)
Stick-ups [or bodyweight rows] (10 reps)
Stability Ball Leg Curls [or Spiderman Climbs] (10 reps)
Burpees (5 reps)
Prisoner Squat:
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back into the starting position.
Forward Lunge:
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Return to the starting position and repeat with the opposite leg.
Stick-up:
Stand with your back against a wall, feet 6 inches from the wall. Stick your hands up overhead. Keeping your shoulders, elbows, and wrists in contact with the wall, slide your arms down the wall and tuck your elbows into your sides. Return to start.
Stability Ball Leg Curl:
Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, then bend your legs to roll the ball towards your butt. Straighten your legs to roll the ball back out away from you, then lower your body to the floor.
Spiderman Climb:
Start in the top of a pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the starting position.
Burpee:
Stand holding your fists at your sides. Bend down until your hands touch the floor, then kick your feet behind you into a pushup position. Do a pushup, then bring your feet back underneath you and jump up. Land softly and move into your next repetition.
For images of these exercises—and to print the complete program as a .pdf—click here.
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