Cluster training calls for lower reps and fast switching between exercises, which allows you to compress more reps into less time to get a better training effect. This boosts the muscle-building effect of the moves while burning plenty of calories. These workouts combine cluster training with normal sets to increase the workload during each session without adding any time.
The cluster sets in this workout use paired exercises that work opposing muscle groups. This gives one group a rest while the other is lifting weights, allowing you to pump out reps constantly for ten minutes. You will fully exhaust the muscle fibres in less time, producing a better muscle-building effect. It also boosts your metabolism so you use energy at a faster rate for hours after your workout.
- Do workouts A, B and C once a week each.
- Do the last two exercises in the workout as a cluster. Using a weight you can do 10 reps with, do five and then go on to the next exercise with no rest. Repeat the first move. Keep alternating for ten minutes.
- Rest for 60 seconds between sets and three minutes between each exercise.
- Leave at least a day between workouts.
Quick tips
- Warm up with 10 minutes of cardio followed by some dynamic stretching.
- Do a couple of practice sets for the cluster exercises to ensure your form is correct.
- The cluster sets need to be fast and furious.
- For an express workout, turn the final four exercises in each workout into two cluster sets.
- Warm down with five to ten minutes of gentle cardio and some static stretching. Try this stretching routine.
Workout A
1 Single-leg good morning
Sets 3 Reps 8 each side
Target: lower back, core
Keep one foot slightly off the floor and slowly bend over at the hips.
2 Dumbbell pull-over
Sets 3 Reps 8
Target: chest, triceps, core
Use your pecs to pull your arms back over your head and don’t arch your back.
3 Reverse grip bent-over row
Sets 3 Reps 8
Target: lats, traps, core
Hold the bar with palms facing outwards and pause at the top of the move.
4 Dumbbell flye
Sets 3 Reps 8
Target: chest, core
Hold the bar with palms facing outwards and pause at the top of the move.
5 Wide-grip cable row
Clusters 1 Reps 5
Target: rear shoulders, upper back
Keep your shoulder blades drawn back and use a wide bar.
6 Alternating dumbbell bench press
Clusters 1 Reps 5 each side
Target: chest, triceps
Drive the weights straight up and lower slowly.
Workout B
1 Overhead squat
Sets 3 Reps 8
Target: quads, glutes, hamstrings, core
Keep your lower back in its natural arch.
2 Cuban press
Sets 3 Reps 8 each side
Target: rotator cuffs, core
Keep your upper arms level with the floor when rotating your lower arms up.
3 EZ-bar curl
Sets 3 Reps 8
Target: biceps
Avoid leaning back as you lift and keep your core tight.
4 Seated EZ-bar overhead triceps extension
Sets 3 Reps 8
Target: triceps, core
Keep your upper arms still for the whole move.
5 Split squat
Clusters 3 Reps 5 each side
Target: hamstrings, glutes, quads, core
Start in the split stance and maintain perfect form.
6 Overhead press
Clusters 3 Reps 5
Target: shoulders, core
Press the bar straight overhead and don’t tilt your hips forwards.
Workout C
1 Lateral lunge
Sets 3 Reps 8 each side
Target: inner thighs, glutes
Keep your outside knee in line with your ankle.
2 Medicine ball reverse crunch
Sets 3 Reps 8
Target: abs, core
Curl your lower body and the ball towards your chest.
3 Snatch grip deadlift
Sets 3 Reps 8
Target: hamstrings, glutes, upper back Use your lower body to power the move rather than your lower back.
4 Woodchop
Sets 3 Reps 8 each side
Target: abs, core
Keep your arms almost straight and use your core to power the rotation and lift.
5 Gym ball Russian twist
Clusters 1 Reps 5
Target: abs, core
Keep your lower back unstressed and twist to both sides to complete the rep.
6 Good morning
Clusters 1 Reps 5
Target: lower back, hamstrings
Bend over at the hips and push them back to maintain balance.
