Here is a good work out idea for you guys to where time is short, but you need maximum impact. Been getting great results from this one. 3 day work cycle - 1 day off
Need to have big clock nearby you can keep eye on and dont dilly daily - move through it with purpose:
Day 1 - Upper Body - 5 minute Rounds as Follows Repeat for 60 minutes
1. 1 minutes Jump Rope
2. 1 minutes w dumbbells - 10-12 Military Press - 7 side
laterals - 7 bent over flyes
3. 1 Minutes - 15-25 reps w 135lbs Bench Press
4. 1 minutes - 15-20 Wide Grip Pull Downs - 15-20 Close
Grip reverse pull down.
5. 1 minute - core/abs - sit ups / plank / crunches / etc.
Rest for one minute - then repeat. Keep doing that till 60 minutes are up. Can switch exercises but keep it intense.
Day 2 - Leg Day - Lower Body - 5 minutes Rounds as follows - Repeat for 60 minutes
1. 1. minutes Jump Rope
2. 1 minutes - Squats w either barbell or dumbbells.
3. 1 minutes - Stiff leg deadlift w a calf raise
4. 1 minutes - leg extensions / curls or lunges w dumbbells
5. 1 minute - Core / abs - planks , sit ups, hanging leg raises
Can vary leg exercises. Just make sure to do squats as one of the main ones each round
Rest for one minute then repeat.
Day 3 - Cardio / Core
6 10 Minutes rounds as follows:
5 minutes elyptical on Medium/Hard level
1 minute Jump rope
1 minute plank (shoulders will be screaming)
1 Minute sit ups / leg raises
1 minute Side planks or Bird Dog pose for 1 minute with both
hands and legs off the ground (30 seconds each side)
1 Minutes - Bicycle crunch
Just an idea if time is an issue.