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If you're looking for a quick, efficient lunch time workout, here is the program you. This is a routine that I have been doing during my lunch break. The goal is to get it done in about 30+ minutes. If you take the required rest time it will be a 29 minute session. If you decide to not take the full rest break between sets, you can get it done in less than 26-minutes like I do. In and out of the gym, quick and efficient!
The goal is to use more weight with each subsequent set you do. Three sets of 12,10,8 repetitions per muscle group. I will continue to add to this program over time - adding in a few more exercises and additional sets. The routine includes 8 exercises which are paired as supersets with a second exercise to create a time efficient exercise flow.
Stay Strong Together,
Michael Wood, CSCS
Jefit
Single-Leg Push-Up
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3x8 reps |
rest: 60s
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Machine Seated Row
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3x8 reps |
rest: 30s
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Machine Shoulder Press
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3x8 reps |
rest: 15s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 30s
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Bodyweight Lunge
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 30s
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Barbell Ab Rollout (Kneeling)
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2x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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2x8 reps |
rest: 60s
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