Ready...set...sweat!
intense, quick workouts, whole body
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As the month comes to a close I wanted to pick up the pace, so to speak, and really crank up some intense workouts. This one fits the bill! Hold on to your shoes.
As I have mentioned I am no speed demon but I am going to let you in on what I did for weight, reps and time to give you a bench mark, good or bad. For me this workout was 20 minutes and 11 seconds of pure intensity!
1.) Run 1/4 mile (.25 on a treadmill, one lap on a track)
2.) Pull ups to failure
3.) Incline bench with dumbbells at a slight incline (maybe 10-15%) to fail.
Here’s my humble stats:
1.) 1:48 to 2:10 splits on the 1/4 miles
2.) 16, 14, 13, 10 reps on pull ups
3.) 12, 11, 10, 8 reps on the dumbbell bench press with 60 pounds and a neutral grip (palms facing each other)
In total this workout took just over 20 minutes and was I glad to be done!
Do I have to mention it burned tons of calories?
Just did!
Win. Just win.
Dave
www.homeofficeworkouts.com
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on 7/30/2008
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3.6
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