Turbocharger: 30-Minute Garage Gym Strength & Conditioning Full Body Workout

TESTOSTERONE MADE EASY. STATUS™ ➞ https://bit.ly/3WVbQNr
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If you want to strip off layers of stubborn belly fat while skyrocketing your strength and lean muscle mass at the same time - testosterone is the key.

The good news is, your natural testosterone levels can be increased by training with heavy resistance, compound exercises, and short rest periods.

You just need to know how to do it.

Matt Daciw here from Blue Star Nutraceuticals and today I’m taking you through a workout that I’ve got a real love-hate relationship with. It’s going to leave you gasping for air - yet also send your natural testosterone levels through the roof!

Fair warning - this isn’t some 20-minute home aerobics session - it requires some serious grit. But if you’re willing to work hard and want serious results - you’re in the right place!

Ready to level up your conditioning and see how strong you really are?

This is The Turbocharger: 30-Minute Garage Gym Strength & Conditioning Full Body Workout!

Let’s get to it!

Perform each compound exercise for 5 explosive reps, using 85% of your 1 Rep Max.

You will then immediately perform the following conditioning exercise for 30 seconds using 50% of your 1 Rep Max.

Your goal is to complete 3 total rounds in under 30 minutes - if it’s taking you longer than that, pick up the pace!

SUPERSET A
Exercise #1: Barbell Squat
Take a big belly breath, brace your core, and squat down to parallel. Make sure to keep your head up, back straight, and your knees out. One of the biggest mistake guys make is beginning the movement with their knees. Instead, move your hips back to begin the movement to maintain a proper centre of balance. On the way back up - drive through your heels, not your toes.

Exercise #2: 1-arm Kettlebell or Dumbbell Swing
You can perform this exercise using either a kettlebell or a dumbbell. Use your hip drive to swing the weight, not your arms - your arms are just along for the ride. Be powerful with these aiming to raise the weight to shoulder height. Alternate back and forth each rep. These will challenge the explosive power of your posterior chain and core with this alternating 1-arm variation.

SUPERSET B
Exercise #3: Weighted Pull Ups
Strap some plates on a belt or tuck a dumbbell between your legs, jump up, retract the shoulders and think pulling with your elbows trying to tuck them into your back pockets to engage your lats. Remember to work your back, not your biceps. If you can’t do weighted pull-ups yet, use bodyweight or some bands to assist you until you're strong enough.

Exercise #4: 1-Arm Dumbbell Snatch
Set a dumbbell on the ground between your legs and set up in a deadlift position. Core braced, back straight, chest up - grab the dumbbell with one hand and explosively drive the weight up finishing in a standing position with the dumbbell directly overhead, return to the starting position and repeat. Alternate sides back and forth every rep and keep moving until the time’s up.

SUPERSET C
Exercise #5: Tire Flips
Grab the heaviest tire you can flip. Just make sure you don’t deadlift the tire up - that’s how you tear a bicep. Instead stand back about a foot and push your chest hard into the tire. When half way up, drive your knee under it - switch hand positions - and push it off you. Remember to brace the core tight and keep the back straight. If you don’t have a tire, performing some landmine row and presses or prowler sled pushes can be a great alternative - just remember full body explosiveness.

Exercise #6: Tire Sledges or Med Ball Slams
Just pick the sledge up and smash the tire as fast as you can. This will challenge your core stability, agility and coordination, be sure to switch up sides each round and grip the sledge tight so you don’t take someone out standing near you. If you don’t have a sledge, or simply want to mix it up, perform some med ball slams - just pick the ball up and smash it down with head-to-toe power and momentum.

SUPERSET D
Exercise #7: 10s L Sit Hold
Grab the bar just outside shoulder width with an overhand grip. Raise your legs out straight, parallel with the floor and brace your core so your body forms an L shape. Hold the position for 10 seconds aiming to be as still as possible. These will really tax your core.

Exercise #8: Battle Ropes
Grab the ropes, squat down and throw them as hard as you can using your core and whole body - don't rely on just using your arms. Mix up the movement patterns for variety - big waves, small waves, circles, etc. and switch up grips as you become more advanced to increase the difficulty with these. If you don’t have ropes, just substitute for any other of your favourite conditioning drills - box jumps, agility ladder, sled pushes, step ups, etc.

And that’s a wrap!

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