Time Saving Workouts!

I have been doing a ‘trial and error’ of workouts for time-efficient and effective ways to hit the gym (or even  weights at home)! The following is what I have put together, and you can choose a muscle group for 30 minutes or less, and combo it with 30 minutes of HIIT cardio, OR simply use the Muscle workouts alone, depending on how much time you have, but everything should/can be done under 30 minutes! Enjoy!

30 minutes of HIIT Cardio- You can do this on the Treadmill with Intervals, hit the stair-stepper, cycle, rowers, just get that target heart rate up! *THR= 220 minus your age (A) = estimated max hr (HRMx) MHR X .80=( )

Abs, Chest, Shoulders, and Triceps Workout
Cable Crunch: 3 sets of 15reps, 60 second rest
Shoulder Presses: 3 sets of 12 reps, 60 second rest
Bent-over lateral raise: 3 sets of 12 reps, 60 second rest
Tricep dips: 3 sets of 12 reps, 60 second rest

 

Narrow push-ups: 3 sets of 10

 

Back, Biceps, and Abs Workout

Bent-over dumbbell row: 3 sets of 12 reps, 60 second rest

Wide-grip push-ups: 3 sets of 10 reps, 60 second rest

Weighted tricep extensions: 3 sets of 12, 60 second rest

Alternating dumbbell curls: 3 sets of 12, 60 second rest

Dumbbell curl 21’s:  2 sets of 21, 60 second rest

Ab Jackknife: 3 sets of 15

Legs, Booty, Abs Workout

Bodyweight Squats: 4 sets of 12 reps, 60 second rest

Stiff Legged Dumbbell Deadlift: 4 sets of 12 reps, 60 second rest

Weighted Lunges: 4 sets of 12 reps, 60 second rest

Wall Squat hold: 4 times at 30 seconds each

Plank hold: 4 times at 30 seconds each

If you don’t know what a particular move is, email me, and I will be glad to walk you through it! photo.PNG-4Xo, Dumbbell Bombshell

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