The 45 Minute Workout

My last two workouts have been up against the clock, but just because you are low on time doesn’t mean you can’t have an energetic, fulfilling workout.  Both workouts have begun with 12+ minutes of treadmill to get the heart rate up.  Next, I get to the weights as fast as possible with less rest in between the sets and exercises.

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In my chest and tricep workouts here was the exercises:

• bench press 3×12, 1 set of 135, 1 set of 155, 1 set of 175

• suspended ring flies (see last blog) 2×6

• pushup fly off exercise ball (put your elbows on the inside of two medicine balls while you take a pushup position and squeeze yourself up and two a fly position and back) 3×10

• tricep rope pulldown 3×8 plate 8

• tricep dumbell press 1×10, 25 lbs

• side bench tricep pull over (explanation last blog) 2×12 50 lbs

Today

• 3×12 dumbell curls, 1 set of 30 lbs, 1 set of 35 lbs, 1 set of 40 lbs

• 3×8 pull up curls, outside grip, overhand plate 10

• 3×8 smith machine, iso hammer curls 25 lbs

Obviously, I’d like to add more exercises and muscle groups to the workout days, but if you’re up against the clock, remember you can still get in an effective workout by taking less reps, less weight, and running between sets.