All-
You may have seen a few of my posts on this forum, I'm a 37 year old father of three. Being limited on time, I try to make my workouts as effective as possible.
I still deadlift and bench very heavy once a week, but for the most part I have moved towards more Crossfit types of workouts, including the 300 workout.
Sooo…here is a little routine I created myself, that me and my workout partner tried. Took us 35 minutes, this was our first time trying it.
Repeat circuit 3x:
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Run 1/4 mile on treadmill at 3.0 incline fast as possible. Took us about 1:45 each time at 9.5 speed.
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30 dips.
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20 pullups. (had to break this down into sets).
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20 lunge presses with 25lb dumbbells (10 each leg).
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Row 400m on the rowing machine (about 2 minutes).
Repeat 2 more times, 3 circuits total.
So you end up doing 90 dips, 60 pull-ups, 60 lunge presses, and around 12 minutes of high-intensity cardio.
All in about 30 minutes.
Tell you what…this was a KILLER workout.
Thoughts.