Guarantee a Great Workout With This 3-Exercise Circuit

This workout is all about efficiency in our strength movements tied together by some heart-pounding cardio.

This workout is all about efficiency in our strength movements tied together by some heart-pounding cardio. The three exercises we are going to use are Romanian Deadlifts, Barbell Bent-Over Rows and intervals on a rowing machine.

We'll focus on pulling movements throughout this workout, making it perfect for our modern lifestyles, which too often force us into a state of anterior dominance. The RDLs will target the hamstrings and glutes, the Bent-Over Rows will target various back muscles, and the Row intervals will target all of the aforementioned muscles while also shooting your heart rate through the roof.

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This workout is all about efficiency in our strength movements tied together by some heart-pounding cardio. The three exercises we are going to use are Romanian Deadlifts, Barbell Bent-Over Rows and intervals on a rowing machine.

We'll focus on pulling movements throughout this workout, making it perfect for our modern lifestyles, which too often force us into a state of anterior dominance. The RDLs will target the hamstrings and glutes, the Bent-Over Rows will target various back muscles, and the Row intervals will target all of the aforementioned muscles while also shooting your heart rate through the roof.

The Romanian Deadlift is my favorite exercise for building hamstring and glute strength! Not only is it a great strength builder, but it also helps with hip mobility, injury prevention and dynamic flexibility. People often lack the proper hip hinge ability to execute exercises such as Romanian Deadlifts (if you haven't mastered the hip hinge, don't utilize this workout until you've nailed the proper form).

Barbell Bent-Over Rows are a great compound exercise for strengthening your mid back while keeping your lats, rear delts, abdominals and traps involved. Keep the hands in a pronated position (palms facing down) to ensure proper grip throughout this exercise. As always, proper form is important. If you're looking to grow your back, this is the exercise for you.

The 3-Exercise Workout

Superset 1: Perform for Two Rounds

  • Romanian Dead Lifts: 15 Reps @ 85% of your 1 rep max
  • Barbell Bent-Over Rows: 8-12 Reps @ 85% of your 1 rep max
  • Row: 500-Meter Sprint

Superset 2: Perform for Two Rounds

  • Romanian Dead Lifts: 6-10 Reps @ 90%
  • Barbell Bent-Over Rows: 6-10 Reps @ 90%
  • Row: 500-Meter Sprint

* Keep your Row sprint times consistent. Avoid drop-off at all cost!

* Keep your Rest break between the lifts and the cardio at 1-2 minutes, max

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Photo Credit: UberImages/iStock

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Topics: DEADLIFT | BUILD MUSCLE | RDL | WORKOUT ROUTINES | ROW