30 Minute fitness routine

From Bengreenfieldfitness.com
http://www.bengreenfieldfitness.com/2010/12/get-fit-in-30-minutes-or-less/#more-3807

"So you can make it to the gym almost every day…but you just don’t have the time when you’re there."



Day 1 – Heavy Pull + Upper Abs: (begin with 10 minutes high intensity cardio)

ª     Barbell Clean or Bent Row – 8 reps heavy weight

ª     Pull-Up – 8 reps heavy weight

ª     Barbell Deadlift – 8 reps heavy weight

ª     Upper Abs – 5 sets incline crunch with medicine ball

Day 2 – Light Push: (begin with 10 minutes high intensity cardio)

ª     Dumbbell Chest Press – 10 reps medium weight

ª     Dumbbell Shoulder Press – 10 reps medium weight

ª     Barbell Back Squat – 10 reps medium weight

Day 3 – 30 High Intensity Cardio Intervals with 1:2 work/rest ratio

ª     Lower Abs – 5 sets hanging leg raises

Day 4 – Heavy Push: (begin with 10 minutes high intensity cardio)

ª     Incline Chest Press – 8 reps heavy weight

ª     Barbell Push Press – 8 reps heavy weight

ª     Dumbbell Walking Lunge – 8 reps each leg heavy weight

Day 5 – Light Pull: (begin with 10 minutes high intensity cardio)

ª     Lat Pulldowns or Light Pull-ups – 10 reps medium weight

ª     Seated Row or Standing Narrow Grip Row – 10 reps medium weight

ª     Low Back Extensions or Leg Curls – 10 reps medium weight

ª     Rotational Abs – 5 sets cable torso twist to each side

Day 6 – 30 High Intensity Cardio Intervals with 1:2 work/rest ratio
Day 7 – Rest or 30 Cardio with 1:2 work/rest ratio
Like any new exercise routine, your body will adapt to a different workout within 4-8 weeks, so make sure to continually change your choice of exercises, and do not simply rely on the exercises provided in this article.