20 minute full body workout express

We had a great time last night with this one.  My evening workout crew commented, "these are real workouts!"  Don't waste time sitting in the gym or hours on the stair climber. 20 minutes is all you need to really get yourself a great workout and then get on with your life!




30 seconds of effort, 30 seconds of resting.  Rotate exercises every minute.  5 rounds (20 minutes total)


10 - one arm dumbbell press (pick hard weight)
20 - sumo squat (we used 2x40# dumbbells)
10 knees to bar (this is a pullup while crunching up your legs)
20 elevated pushups (legs elevated)

so the way this one goes is like this.  10 reps one arm dumbbell press, 10 reps on the other arm, rest 30 seconds, 20 sumo squats, rest 30 seconds.... etc.

10 minute leg blaster

This workout could be stretched to 20 minutes but 10 minutes is all I had on Friday so that's the name!  It was hard enough and my legs were shaking so my goal was accomplished.  It's not going to build "big" legs because it's focusing on using bodyweight.  It's focused on building endurance and strength.  As usual, I mix in other body parts to a "leg workout".  Why? The momentary portion of the set you do something different, it gives a momentary rest to the muscle.


10 minutes to complete max rounds:
1 pullup (add one more pullup each round)
10 split jumps (count reps as right leg hits the ground)
15 squats
run 20 yards (or do 20 jumping jacks)
25 pushups (or knee pushups)
return to starting point (if you ran)

that means your 2nd round will have 2 pullups, 3 pullups your 3rd round, etc.  If you cannot do them, a bent over dumbbell row will substitute.

workout for the road

When I wasn't able to train my normal weekday group this week I gave them this challenge.  This is a great workout if you are traveling, it can be done in a hotel room or in a field.  No equipment is required whatsoever.

time your self to complete
100 pushups
then
100 situps
then
200 squats
rest as needed

there are no rounds, just do it straight through.  Stop as you need to along the way.  My score was 9:05.  Evan beat me by 20 seconds.  Evan is a squatting animal and probably didn't stop the whole set.

Consider this revision (or some variant) if the above just seems impossible

30 pushups
30 situps
60 squats

Blood Work - My Latest Physical

Some of you may be wonding wtih all these eggs, meat, fat, exercise and supplements - what is Brian's actual clinical blood work.

I have a family history of High Cholesterol and high blood pressure, I am 35.  I weigh 165 pounds and am 5'10"

My latest physical was 10/15/2010

Cholesterol: 233  (webMD says target under 200)  The doctor said no meds were needed.  I wouldn't take them anyway.  Your body makes 80% of your cholesterol and the rest comes from diet.  I won't go into my opinions about cholesterol meds here

LDL: 148 ( target under 130) - I cook with butter a lot :)

HDL: 74 (target over 40)

Blood sugar: 84 (target under 100)  my last physical years ago was 110.  I've cut down a lot of sugar since then

Triglycerides: 54 (target under 150)

Blood Pressure: 110/50 (this is from memory, I don't have it in front of me.  I'm forgetting the lower number)

Heart Rate: 54 bpm

Another 20 min full body fat shredder

This workout provides just enough rest for the muscles that they don't burn out too quick.  It's the heart that really gets going.  It only takes 20 minutes but you're working all the time!

Max rounds in 20 minutes (rest as needed):
10 diamond pushups (or knee pushups)
10 mountain climbers
10 sumo squat (using one, 40# dumbbell)
10 overhead dumbbell press (both hands on the same 40# dumbbell)
10 pullups (or bent over rows if you have no place to hang from)
10 toes to bar (or leg lifts if you have no place to hang from)

I completed 9, Ryan got to 8.5, Amalia got to 7 and Evan got to 7.5 rounds.

25 minute lunch workout

You'll need 1 dumbbell and a place to hang from.  If you don't have a place to hang from, you'll want 2 dumbbells to replace the bodyweight rows with bent over rows.

Part 1:
5 rounds
while hanging from a bar, put your feet on your partner's shoulders so your body is near horizontal.
5 bodyweight rows (3 second's pace down, 1 second pulling up)
5 bodyweight rows (fast)
(drop down to the ground)
20 pushups
rest 1 min

then

5 rounds
20 sumo squats (40#)
rest 1 minute each round

then

5 rounds
sprint 30m
walk back to start
repeat without resting

Heart Pumping - good lunchtime workout

I have a group I am now training with on my lunches.  We did this one last week on Friday.

5 pullups
10 dips
15 squats
run 150m

Complete max rounds in 20 minutes.  I got to 12.

The Ladder - simple and effective

I love "ladders".  They require basically no warm up because the workout does it for you.  I love to do this workout when I have been sick or am trying to get back into the swing of things after missing some workouts.

How it works:

you pick 3 or 4 exercises to be done in a circuit.  The first round you will do only ONE rep of each exercise.  The second round you will to TWO reps of each exercise and so on.  When you reach the top (10 in this case) you begin to decrease: rounds of 9,8,7,6...

Ladder 1-10-1

Pullups

Dips

Toes to Bar

30# goblet squat

(we ran a short 100m jog at the end of each round)

That's a 30 min+ workout.

An "easier" version using only bodyweight

jumping pullups

pushups (or knee pushups)

situps

squats (no weight)

Get Strong!

Brian