There are some days when most fitness freaks don’t feel motivated and don’t want to hit the gym. But according to the seven-time Mr. Olympia Arnold Schwarzenegger, these are the most important days for you to go to the gym. Exercising on those days benefits your mind and puts it at rest.

In his daily newsletter, Arnold’s Pump Club, the legend calls these workouts the “do something workout.” The Austrian Oak put out a fifteen-minute workout plan with three phases for such days so that you can perform them even if you’re short on time. Let’s find out how Arnie divided the workout into three phases.

The three phases are core, strength, and volume to feel the pump. He emphasized focusing on form and intensity while switching phases. For phase 1, you need to do the suitcase carry exercise with both your hands individually and start with your left hand. For this, you need to hold something heavy. You can go for a dumbbell, kettlebell, or even a backpack in one hand. Now tightly grip the weight and stand tall, maintaining a strong core. Walk back and forth for thirty seconds, and then rest for thirty seconds. Then move on to the second exercise.

The second exercise for the core you can perform is the plank. One might do a normal plank or a side plank for thirty seconds. Remember to take a thirty-second rest. Now perform the suitcase carry with the right hand and rest for another 30 seconds. This completes your one round, and repeat this for another 1 to 3 rounds.

For phase 2, which focuses on strength, you have two choices: either perform a deadlift or a squat. You can use the same heavy object you used for the previous exercise. Firstly, perform at least 2 to 3 warmup sets, and then use the weight with which you can perform four to six good reps. After performing your set, rest for two to three minutes and do 1 to 3 more rounds. After this, you need to do two more exercises to feel the pump. However, if you are a beginner, Arnie has a different suggestion for you.

Arnie wants beginners to perform one round of each phase

To feel the pump Arnie wants you to perform eight to twelve reps of any pulling exercise of your choice. After that, one can perform the same amount of reps for any press exercise, which can be a dumbbell or a barbell chest or shoulder press. You can even go for push-ups. The Austrian Oak recommends that you rest for sixty seconds and do 1 to 3 more rounds.

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The legend advises that if you’re a beginner, perform a minimum of one round of each phase. Performing every exercise will hardly take twelve to fifteen minutes of your time. If you’re a pro, then you need to go through three rounds for each process.

Even at the age of 76, the Terminator is still leading his ‘villagers’ along the path towards fitness. Are you going to follow this regime whenever you don’t feel like working out? Let us know in the comments.

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