weights exercises or bodyweight?
can you post some examples?
thanks
Sure - here's the exact list. I got this workout from SoulCrusher - he uses 35lb dumbells, I'll put the weights I use.....haven't worked up to exactly one minute per, as I stated I did 55 seconds....first time I did 45 seconds per, with 20 lb dumbbells and worked up from there........some of these exercise will need to be Youtubed to figure them out - like the first one - manmakers - is a dumbbell curl to press, then drop to a burpee, pushup, then one arm row on each side while in push up position...that's one rep.
I use the "seconds" timer app on my phone.
Have to keep eye on the clock for precision. I don't always get the required reps, as they're built on one minute, but I try to get close, and sometimes I substitue exercises on the fly if my shoulders are barking - like I'll just free hang, from the bar, push the prowler, run on treadmill.........
Light weights, but only 15 seconds rest between is a beast.
1. w 25 lbs db's - 10 Manmakers
2. w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press
3. w one25 lbs dumbbell - each arm - 8 squat / upright row - 7 swinging db raise
4. 1 minute plank hold
5. 25 sit ups
6. 120-130 flutter kicks
7. 1 minute cycle - if near me or walking lunges
8. 12 8 count bodybuilders
9. 10 burpee / Pull ups
10. 12 walkout push ups
11. 1 minute plank hold
12. 40 leg raises
13 1 minute cycle
14. w 25 lbs db's - 10 Manmakers
15. w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press
16. w one 25 lbs dumbbell - each arm - 8 squat / upright row - 7 swinging db raise
17. 35 sit ups
18. 120 flutter kicks
19, 35-40 flat press w 35lbs dumbbells
20. 50-60 yards bear crawl / crab walk
21. 12 Burpee plus standing long jump
22. 1 minute cycle
23. 30-40 standing squat
24. 12 walk out pushups
25. 1 minute plank
26. w 20 lbs - 10-12 clean & press
27. 12-15 - row and push ups w 35lbs
28. 8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs
29. 1 minute cycle
30. 1 minute plank
31. 25 sit ups
32. 120 flutter kicks
33. 10 burpee / pull ups
34. 30-40 walking lunges
35. 50-60 yards bear crawl / crab walk
36. 12 8 count Bodybuilders
37. 1 minute cycle
38. 8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 25lbs dumbbells
39. each arm 25 lb dumbells - 8 squat / upright row 7 dumbbell swings
40. 12-15 manmakers w 25bs dumbbells
41. 1 minute plank
42. 25 sit ups
43. 1 minute cycle
44. 20 pop ups
45. 12 walk out push ups
15 seconds rest between each set - usually works out to an hour almost exactly. If I have time, will ruck after sometimes.