Time is short and mo much time for a workout? Why not take a quick lunch break and workout a little and build your boy over lunch.
Here a few ideas on how to do it..
1. WARM UP - Do 3 circuits of 10 jumping jacks, 10 burpees and 10 body-weight squats. You will burn calories, and prepare your body for the moves to come.
2. DEADLIFT - Bend at the hips and knees and grab a barbell using an overhand grip, yours hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward.
Warm up: Load the barbell with 100 pounds and do 3 to 5 sets of 6 repetitions, adding 15 to 40 pounds each set until you reach 60 percent of your 1-rep maximum, that is the weight you can lift for about 16 repetitions.
Go: Set a timer for 12 minutes and do as many repetitions as quickly as you can with good form, resting when needed, until the timer goes off. Shoot for at least 20 repetitions. If you hit 20, add 10 to 20 pounds and complete the timed set with the increased weight.
3. BENCH PRESS - Grab a barbell and lie on a bench. Using an overhand grip that is just beyond shoulder width, holder the bar above your sternum, keeping your arms straight lower the bar to your chest, and push back up to start.
Warm Up: Load the barbell with 95 pounds and do 3 to 5 sets of 6 repetitions, adding 15 to 40 pounds each set until you reach 80 percent of your 1-rep max.Go: Set a timer for 10 minutes. Shoot for at least 20 repetitions. If you hit 20, add 10 to 20 pounds and complete the timed set with the increased weight.
1. WARM UP - Do 3 circuits of 10 jumping jacks, 10 burpees and 10 body-weight squats. You will burn calories, and prepare your body for the moves to come.
2. DEADLIFT - Bend at the hips and knees and grab a barbell using an overhand grip, yours hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward. Warm up: Load the barbell with 100 pounds and do 3 to 5 sets of 6 repetitions, adding 15 to 40 pounds each set until you reach 60 percent of your 1-rep maximum, that is the weight you can lift for about 16 repetitions.
Go: Set a timer for 12 minutes and do as many repetitions as quickly as you can with good form, resting when needed, until the timer goes off. Shoot for at least 20 repetitions. If you hit 20, add 10 to 20 pounds and complete the timed set with the increased weight.
3. BENCH PRESS - Grab a barbell and lie on a bench. Using an overhand grip that is just beyond shoulder width, holder the bar above your sternum, keeping your arms straight lower the bar to your chest, and push back up to start.
Warm Up: Load the barbell with 95 pounds and do 3 to 5 sets of 6 repetitions, adding 15 to 40 pounds each set until you reach 80 percent of your 1-rep max.Go: Set a timer for 10 minutes. Shoot for at least 20 repetitions. If you hit 20, add 10 to 20 pounds and complete the timed set with the increased weight.
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