Try this workout in about 30 minutes: If you need to, you can cut the Reps by 20% on Round 2.
Sit-ups x 25 (Holding 10lb Medicine Ball or just bodyweight)
Push ups x 25
Prisoner Squats x 25 (Holding 10lb Medicine Ball or just bodyweight)
Plank Hold 45 sec
Rest 1 Min
Chin Ups x 10
Deadlifts x 12 @ 225lbs. (Use weight that is difficult for 12 reps)
Crunches x 25
Plank Hold 45 Sec
Rest 1 min
Dips x 25 (10 would be enough here for beginner and intermediate)
Jump Speed Lunges x 20 (10 each Leg)
Rows x 12 130lbs (Use weight that is difficult for 12 reps)
Sitting Bench Crunches x 25
Rest 1-2 Min
REPEAT ABOVE WORKOUT
WIND SPRINTS or SUICIDES or Lateral Side to Side Sprints 15sec 30sec and 45sec
Again.. If you need to cut the Reps or Weight down by 20% to complete the workout that's fine too.
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