If time is your nemesis, here’s a quick fix.
The key to these types of high intensity workouts is proper warm-up for injury prevention.
5 min elliptical for full body warm up
30 sec per arm rotations to warm up rotator cuffs
All right guys, lets crush it in 30 minutes!
Make a weight choice for each exercise that challenges you for the last rep.
Dumbbell Laterals
- Set – 15 reps
- Set – 12 reps
- Set – 20 reps
Triceps Double Arm Kickback
- Set – 15 reps
- Set – 10 reps
- Set – 20 reps
Biceps Double Arm Dumbbell Curls
- Set – 20 reps
- Set – 15 reps
- Set – 10 reps
Ab Crunch (legs raised or fitness ball)
- Set – 30 reps
- Set – 40 reps
- Set – 50 reps
Ab Bench V-ups
- Set – 25 reps
- Set – 30 reps
- Set – 35 reps
Bench Press
- Set – 15 reps
- Set – 10 reps
- Set – 8 reps
Lat Pull-Downs
- Set – 20 reps
- Set – 15 reps
- Set – 12 reps
2 minute break between each set series.
About the Author: Scott Williams
