Member’s Only – Faster Workout 1.0


Making life easier…


The Xander Conditioning PT team regularly discuss ways in which we can help those we train become healthier, faster. We find that one of the biggest obstacles to training regularly is, time. Time is an incredibly valuable resource. We often find ourselves frustrated that family, social and work commitments can stop us getting to the gym as often as we would like.


To help find a solution to this issue we have created the first in a series of online workout programs we are calling, ‘Faster Workouts’. The workout program has a video tutorial and is designed to be performed at home or perhaps in a hotel room (for when traveling). The workout takes very little time and requires no gym equipment. The workout is purposefully simple and is designed with one goal in mind, to help maintain body composition and activity levels whilst away from the gym.

Here’s how you perform ‘Faster Workout 1.0’


A1- Full squat

Sets: 3 Reps: 15-20 Rest: 10 secs

A2- Reverse lunge

Sets: 3 Reps: 10-12 Rest: 10 secs

A3- Glute Bridge

Sets: 3 Reps: 15 Rest: 180 seconds



B1- Push Ups / Push Ups on Knees

Sets: 3 Reps: 10 Rest: 10 seconds

B2- Triceps Dips from bench or chair

Sets: 3 Reps: 12 Rest: 10 seconds

B3- Maintain Climbers

Sets: 3 Reps: 30 seconds Rest: 180 seconds




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