Chest, Shoulder and Tri workout

Whoever says they can't get a good workout in 30 minutes isn't trying hard enough....

Repeat each circuit 3 times. No rest between exercises.  Only take enough rest between circuits to let heart rate normalize.

Circuit 1:
Incline bench 12, 10, 8, 8
Front raise 12, 10, 10, 8
Hop over push ups 25, 20, 20, 15
High pulls 12, 10, 10, 8

Circuit 2: 10 reps each set
Low cable cross-over
Side raises
Decline push-ups (to failure)
Rear Delt fly

Circuit 3:
Twisting 1 arm cable punch 10-12
Hanging cleans 8
Incline push-up (to failure)
Tricept push down

Burn outs: 3 sets to failure
Push-ups
Reverse grip press down
Pike push-ups or dive bomber push-ups

If you push yourself this should take you about 30 minutes....let me know how it goes

Two Circuit HIT Training Workout

This workout has two different 15 minute circuits.  The goal is to do as many rotations for each circuit within the 15 minute blocks...The whole workout should take you about 30 minutes....

HASFIT.com has a ton of workouts, with instructional video that I build a lot of my workouts from...check them out.

Circuit 1
Burpee Box jump x6
TRX Mountain climber push-ups x 6
Jumping Pull-ups x8
in-out push-ups x6
Med ball sit-ups

Circuit 2

Squat - Front Raise x8
Bicept Curl x 8
Tricept press down x 8
Single leg twisting squat to press
Oblique v-up x 10 per side

Give it a try....let me know what you think...

HIT Workout in two forms

This workout is meant to be done in two sessions.....Take a two minute rest between sessions.

Session 1: Complete as many circuits as possible in 20 minutes

Medicine Ball Push-ups - place each hand on a medicine ball (you can use a basketball or soccer ball if needed) and complete 10 push-ups

1 legged squat - 8 with each leg

Dumbell or barbell snatch - 8

Hurdle box jumps - broad jump over a box that is 18-24 inches high.- 8

Hanging leg raise, toes to bar. - if you don't have a bar to hang from, lie on the floor and raise your toes over your head - 8 if hanging, 12 if on the floor


Session 2:  Complete as many rotations as you can in 10 minutes, each exercise is 30 seconds.

Elevated Push-up

Dumbell Curl

Bent over row

Tricept press down


Make sure that you are using enough weight to barely get the reps you need.  Also, focus on minimizing the rest in-between sets.By the end of the half-hour you should be soaked and tired....Have a good workout!

TRX Total Body Workout

TRX Workout

This is a Circuit Training Workout.  The goal is to get through the cycle 6 times.

15 TRX Spider-Man Push-ups
15 TRX Rear Delt Flys
15 TRX Pull-ups
15 EA TRX 1 leg step back lunge
15 TRX Curls
15 TRX Skull Crushers

Each of these exercises can be made harder by posting your feet on a medicine ball for everything except the step back lunge and the Spider-Man push-ups.


Enjoy!

Rob's Spartacus

Rob's Spartacus 1 Workout

Complete each exercise for 1 minute, resting for 20-30 seconds between exercises.  Go through the circut 3 times....You get a minute break between circuts. 

Equipment needed - Stability ball, medicine ball, dumbells.  -- Many of the exercises can be modified if you don't have the appropriate equipment.

Dumbell 1 leg twisting squat press - Balance on left leg, with right hand bend down and touch left toe (hold a dumbell).  Rise to standing position and press weight over your head.  Switch sides at 30 seconds.

Frog Hop push-ups - Do a push up, hop your legs up to your hands, hop back to a plank, do another push-up, repeat for 1 min.

Side lunge and curl - hold dumbells, lunge to the side, touch dumbells to the floor, stand up and do a curl. Switch sides

Plank walk-up dumbell drag - place dumbell on your left side, on the floor.  Get in low plank. Raise yourself into high plank.  Reach under yourself with you right hand and grab the dumbell.  Drag it to the other side.  Lower yourself back into low plank, and completed the process on the other side.

Dumbell step-over lunge - grab dumbells in both hands.  Lunge forward with your right leg.  Return to standing.  Now take a step backward into a lunge with the same leg.  After 30 seconds, switch sides.

Single arm alternating cleans - place dumbell on the floor, reach down with right hand and complete a clean.  Return dumbell to the floor.  Switch hands and repeat.

Medicine ball 1 legged burpee - Hold a medicine ball in your hands.  Stand on one leg and do a burpee.  Complete 3 burpees on the right leg and then switch to the left.  Alternate back and forth for a minute.

Spartan squat/lunge - light dumbell.  Hold dumbell in right hand.  Deep squat and touch left toe with the weight.  Explode into a lunge, lifting the weight over your head.  Return to the squat position.  Repeat for 30 seconds and then change arms.

Stability ball ab circles - do a plank with elbows resting on an exercise ball.  Move ball in a circle using your elbows, while remaining in a plank.  At 30 seconds, change directions

Dumbell straight legged dead lift and row - Grab dumbells in each hand.  Do a straight legged dead lift.  While bent over, complete a row.  After row, return to standing postion.  Repeat for 1 minute.