Quick Workout Routines
By Lee Hayward
When you are pressed for time but still want to
get a good workout try one of these routines.
Below I have outlined an upper body workout and
a lower body workout. These workouts can easily
be completed in less then 30 minutes. Even though
they are quick, they will still work the muscles
hard and stimulate growth.
Upper Body Workout:
Do a circuit of chin ups, dips, incline sit ups,
and hyper extensions. These exercises will work
all the major muscle groups of your upper body.
This workout can be done very quickly because all
the exercises use bodyweight only. This saves time
because you donít have to change weight plates,
set up machines, etc.
Chin Ups: do 1 set of as many reps as you can do.
Rest a minute.
Dips: do 1 set of as many reps as you can do.
Rest a minute.
Incline Sit Ups: do 1 set of as many reps as you can do.
Rest a minute.
Hyper Extensions: do 1 set of as many reps as you can do.
(Repeat the circuit 3-4 times.)
Incline Sit Ups
Lower Body Workout:
Probably the single best muscle building exercise that
you can do is 20 rep breathing squats. It is quite
possibly the hardest exercise that you can do as well.
20 rep squats separate the men from the boys in the iron game.
After a couple progressively heavier warm up sets of squats,
load the bar with a weight that you normally squat for sets
of 10 reps. Un-rack the weight and step back into position.
Take 2-3 deep breaths, hold the last breath and squat down
and up, take 2-3 more deep breaths, hold the last breath
and squat down and up, etc. Keep doing this for each rep.
After about 5 reps youíll be fully warmed up and into the
rhythm. After 10 reps you may need to take 3-5 deep breaths
in between reps. Reps 15-20 will really test you and youíll
have to really grind them out. But the fact that you only
have to do 1 set will make it easier mentally. You can go
all out without having to conserve energy for more sets.
After the 20 rep breathing squats take a few minutes to rest
and catch your breath. Then move on to the leg extension.
Take a weight that is about 50% of what you normally use for
sets of 10 reps. Get set up on the machine and do rest pause
reps until you have completed 100 total reps. Do as many reps
as you can do, then take 10-15 seconds rest, do another set
of as many reps as you can do, then take 10-15 seconds rest,
etc. until you have completed 100 total reps.
After the leg extensions repeat the same pattern of doing
100 total rest pause reps for lying leg curls and calve raises.
Don't let lack of time keep you away from the gym and prevent
you from having a good workout. The next time that your busy
schedule threatens to keep you out of the gym, make yourself
a priority and give one of these workouts a try.
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Included with the DVD's are twenty five sample weight training programs designed to fit your training goals, schedule and experience level. YOU pick the workout program that you want to follow; itís all mapped out for you step-by-step. Including - a conservative, but very effective 2 day per week, training routine for busy people who donít have time to workout as often as they'd like.
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