30 Minute Full Body Workout

If you're anything like me, it is hard to get in a full workout during the day, so I started this new speed workout. If you do it quick, you will be getting some good Cardio as well! I will be doing a full body workout 3 times a week and cardio on the other days. On the weight training days I will be alternating back and forth between muscle groups and It's going to be a good one!



-MONDAY-

Barbell Chest Press: 10 Reps for 3 Sets

Assisted Pull Ups: 10 Reps for 3 Sets.

Military (Barbell or Dumbbell) Shoulder Press: 10 Reps for 3 Sets

Barbell Squat: 10 Reps for 3 Sets

Seated Calf Raise: 10 Reps for 3 Sets

Dumbbell Bicep Curls: 10 Reps for 3 Sets

Straight Leg Tricep Bench Dips: 10 Reps for 3 Sets

Back Extensions: 10 Reps for 3 Sets

Swiss/Stability Ball Ab Crunches: 10 Reps for 3 Sets



-WEDNESDAY-

Assited Dips Machine: 10 Reps for 3 sets

Cable Rows: 10 Reps for 3 Sets

Seated Dumbbell Shoulder Presses: 10 Reps for 3 Sets

Barbell or Dumbbell Deadlifts: 10 Reps for 3 Sets

Smith Machine Standing Calf Raises: 10 Reps for 3 Sets

Dumbbell Hammer Curls: 10 Reps for 3 Sets

Overhead Seated Dumbbell Tricep Press: 10 Reps for 3 Sets

Back Extensions: 10 Reps for 3 Sets

Hanging Leg Raises/Roman Chair (Abs): 10 Reps for 3 sets



-FRIDAY-

Dumbbell Chest Press (vary incline): 10 Reps for 3 Sets

Straight Arm Lat Pulldown on Cable Cross: 10 Reps for 3 Sets

Upright Rows (Dumbbell or Barbell): 10 Reps for 3 Sets

Squats on Leg Press Machine: 10 Reps for 3 Sets

Seated Calf Press (Performed on Leg Press Machine): 10 Reps for 3 Sets

Reverse Bicep Curls (Palms down): 10 Reps for 3 Sets

Tricep Dumbbell Extensions : 10 Reps for 3 Sets

Back Extensions: One set of 25

Crunches/Sit Ups (Abs): 10 Reps 3 sets



-TUESDAY - THURSDAY - SATURDAY-

Ab workout (about 250 reps of different kinds of crunches)

Back Extension Machine- 3 sets of 12

Leg Adduction Machine- 3 sets of 12

Leg Abduction Machine- 3 sets of 12

Glute Raises- 3 sets of 12

Stretch After Strength Training

And 45-50 minutes of cardio: (4 mile walk/run, 15% Incline walk, Elliptical Trainer or Stair-Step Machine)



-SUNDAY - Day off-