Hammerblow
Spammers
- Joined
- Mar 9, 2016
- Messages
- 479
"I just don't have the time to work out."
Start here...
Alternate between jump squats & ballistic pushups (where your hands, & feet come off the ground).
Start by doing 10 reps, rest 10 seconds. Then do 9. Continuing down to one. Repeat 5 times.
. . .
Next:
Do 3 circuits of 10 jumping jacks, 20 burpees w/pushup, and 30 body-weight squats.
.............
.............
DEADLIFT:
Warmup: Load the barbell with 135 pounds and do 5 sets of 6 reps, adding 15 to 50 pounds each set until you reach 65% of your 1-rep max — that is, the weight you can lift for about 16 reps.
Set a timer for 12 minutes and do as many reps as quickly as you can with good form, resting when needed, until the timer goes off. Shoot for at least 20 reps. If you hit 20, add 10 to 20 pounds and complete the timed set with the increased weight.
............
............
BARBELL BENCH PRESS:
Warmup: Load the barbell with 135 pounds and do 5 sets of 6 reps, adding 15 to 50 pounds each set until you reach 80 percent of your 1-rep max.
Set a timer for 10 minutes. Shoot for at least 20 reps. If you hit 20, add 20+ pounds and complete the timed set with the increase in weight.
Finish w/2 sets of mixed grip pullups: to fail...
......................................................
Circuits: 3-5 rounds
............................
Push-Ups: 30 reps
V-Ups: 31 reps
Walking Lunges: 32 reps
Pull-Ups: To failure
Supermans: 33 reps
Bench Step-Ups: 34 reps
Chair or bench Dips: 35 reps
Bicycle crunches: 36 reps
Burpees w/pushup (can be Burpees into pullups, if feeling good): 37 reps
That's one. Rest for 90 seconds before repeating.
Finisher: Jumping rope (weighted handles) 3-5 min
...................................
...................................
Circuits: 3 rounds
Ballistic Push-Ups: 30 reps
Sit-Ups: 30 reps
Jump Squats: 30 reps
....................................
....................................
Circuits: As many rounds as possible in 20 minutes. Start @ 10 reps, increasing 1 rep, each set.
Push-Ups:
Walking dumbbell Lunges:
Pull-Ups:
....................................
....................................
Circuits: 5 rounds
Sprint: 400 meters
Sit-Ups: 20 reps
Push-Ups: 20 reps
....................................
....................................
Circuits: 3-4 rounds
Jump squats: 20 reps
Medicine Ball Passes: 21 reps
Box Jumps: 22 reps
Medicine Ball Twists: 23 reps
Jump Lunges: 24 reps
Rest for 90 seconds before repeating
....................................
....................................
Tabatas
20/10 seconds. work/rest
Dumbbell Burpees
Squat/dumbbell curl & press
Repeat alternating
............
15/15 seconds. work/rest
............
Medicine ball plyo pushups
Jump squats (holding med ball in front of you)
Med ball mountain climbers
Repeat
Jump rope
Burpees
......................................................
I'll be be posting more routines if that's what folk would like to see..
Start here...
Alternate between jump squats & ballistic pushups (where your hands, & feet come off the ground).
Start by doing 10 reps, rest 10 seconds. Then do 9. Continuing down to one. Repeat 5 times.
. . .
Next:
Do 3 circuits of 10 jumping jacks, 20 burpees w/pushup, and 30 body-weight squats.
.............
.............
DEADLIFT:
Warmup: Load the barbell with 135 pounds and do 5 sets of 6 reps, adding 15 to 50 pounds each set until you reach 65% of your 1-rep max — that is, the weight you can lift for about 16 reps.
Set a timer for 12 minutes and do as many reps as quickly as you can with good form, resting when needed, until the timer goes off. Shoot for at least 20 reps. If you hit 20, add 10 to 20 pounds and complete the timed set with the increased weight.
............
............
BARBELL BENCH PRESS:
Warmup: Load the barbell with 135 pounds and do 5 sets of 6 reps, adding 15 to 50 pounds each set until you reach 80 percent of your 1-rep max.
Set a timer for 10 minutes. Shoot for at least 20 reps. If you hit 20, add 20+ pounds and complete the timed set with the increase in weight.
Finish w/2 sets of mixed grip pullups: to fail...
......................................................
Circuits: 3-5 rounds
............................
Push-Ups: 30 reps
V-Ups: 31 reps
Walking Lunges: 32 reps
Pull-Ups: To failure
Supermans: 33 reps
Bench Step-Ups: 34 reps
Chair or bench Dips: 35 reps
Bicycle crunches: 36 reps
Burpees w/pushup (can be Burpees into pullups, if feeling good): 37 reps
That's one. Rest for 90 seconds before repeating.
Finisher: Jumping rope (weighted handles) 3-5 min
...................................
...................................
Circuits: 3 rounds
Ballistic Push-Ups: 30 reps
Sit-Ups: 30 reps
Jump Squats: 30 reps
....................................
....................................
Circuits: As many rounds as possible in 20 minutes. Start @ 10 reps, increasing 1 rep, each set.
Push-Ups:
Walking dumbbell Lunges:
Pull-Ups:
....................................
....................................
Circuits: 5 rounds
Sprint: 400 meters
Sit-Ups: 20 reps
Push-Ups: 20 reps
....................................
....................................
Circuits: 3-4 rounds
Jump squats: 20 reps
Medicine Ball Passes: 21 reps
Box Jumps: 22 reps
Medicine Ball Twists: 23 reps
Jump Lunges: 24 reps
Rest for 90 seconds before repeating
....................................
....................................
Tabatas
20/10 seconds. work/rest
Dumbbell Burpees
Squat/dumbbell curl & press
Repeat alternating
............
15/15 seconds. work/rest
............
Medicine ball plyo pushups
Jump squats (holding med ball in front of you)
Med ball mountain climbers
Repeat
Jump rope
Burpees
......................................................
I'll be be posting more routines if that's what folk would like to see..
