My 3-Move Workout Method

There’s a common misconception that you need a dozen different exercises and two hours in the gym to see real progress. As a trainer, let me tell you that that couldn't be further from the truth.

If you’ve ever trained with me, you know my programs are efficient by design. I reject the idea of complexity for the sake of complexity. My entire resistance philosophy is distilled into three core movements that we cycle continuously:

1. One Lower-Body Exercise

2. One Upper-Body Exercise

3. One Core Movement

That's the session. We simply modify the resistance, repetitions, or tempo based on the client’s goals and fitness level. I'm a strong advocate for simplicity and efficacy.

The Mechanism: Continuous Cycling

The power of this method lies in continuous movement. We don't stand around waiting. We cycle through the three movements back-to-back, which achieves two things:

1. Active Recovery: While your upper body is working, your lower body is resting, and vice versa. This eliminates passive rest time.
2. Metabolic Boost: Keeping the movement continuous keeps your heart rate elevated, turning your strength workout into a powerful metabolic conditioning session.

My clients that show the most success (i.e., the ones juggling demanding careers or demanding lives) don't have hours to spare training or doing sports. We use this focused intensity to get in, work hard, and get on with the day, often in under 45 minutes.

The Rotation: Training Smart

The secret to preventing plateaus is not adding more movements, but rotating the muscle focus within those three slots each time you train. You are hitting one muscle group per region in each session.

Here is an example of how the three-move focus changes across the week:

If you don't have access to cables for some of those moves, simply swap them. The cable row works exactly like a dumbbell row. The equipment is secondary to the focus.

The core message is this: Train smart, not long.