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!