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