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“People get focused on the weight on the bar because of the term ‘load’ in progressive overload,” says Norton, but more reps is also a form of progressive overload. Adding more “hard sets,” or those ...

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These are sub-max effort sets. Cut your max by 50%-75% to establish your reps. For example, if you can do 10 pull-ups, try five reps per set. If you can do 40 push-ups, aim for 10-20 reps per set.

The short routine is formed of: Lateral walks Monster walks Knee drives Clamshells. The guys don’t provide sets, reps, or timing, so I recommend 30 seconds of work followed by 10 seconds of rest.