I decided with my friend to continue the total body Theme for most of the week. It felt good all over, so I am trying it again today... Different workout, Different focus, but still a great overall feeling of getting the work in, in about 20 - 30 min.
The Following was done as a Circuit 3 times. In Each circuit try to not let the weight hit the floor at all, Keep it in your hands/on your shoulders the entire time.
My weight for this workout... 80lb straight bar. - My workout Partner utilized a 60lb bar. it can be done with straight bars, or dumbbells, weight will be determined by what you can do. If the 1st set was easy, increase weight for 2nd set... if it's too hard, set it down and get something lighter.
Standing bent over Row x10 (legs straight, bent over, wide grip rows)
Standing Shrug x 10 (closer grip, bring weight from waist up to your chin)
Military Press x10 (In front or behind the head)
Good mornings x 10 (rest bar/Weight on shoulders, legs and feet together, bend at the waist forward while bending the knees - not too deep)
Split squat x 10 (one Leg, split Stance weight on shoulders, get that back knee to the floor.)
Split Squat x 10 (Other leg)
Deep Squat with Press x 10 (get a below Parallel squat and explode the weight up to lockout above your head.)
Straight Leg Dead lift x10 (Legs straight, bend at the waist and lower the weight against your legs as far as you can go without touching the floor, then back up to your waist keeping the weight tight against your body)
Rest 60-90 Seconds and Repeat.
That's the Full circuit... 8 Exercises, 10 reps each, 3 full circuits... Total reps - 240.
We then hit the ab Machines and did 2 sets of 20 on Abs.
Total workout Time about 20-25min.
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