Ready…set…sweat!

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

Is your fitness recession proof?

These days EVERYTHING costs more money in the U.S. and around the World.  Oil prices are still sky high and so are gas prices.  The value of the dollar is only getting worse and the World economy is suffering.

What can you to to make your fitness recession proof?

Try workouts from home that will leave you wondering why you ever joined a gym to begin with.

Here is my latest workout that you can do ANYWHERE!

1.)  Push ups (any variation) to failure
2.)  Sit ups 10 Reps
3.)  Box jumps 10 Reps  (Step ups can be substituted)

Complete 6 rounds of this as fast as you can.  Adding a time element is a sure fire way to increase your intensity!

This combination of volume and intensity will have you gasping for air and burning more calories for up to 40 hours later! 

Save Gas.  Save Time.  Get Fit.

Dave
www.homeofficeworkouts.com