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

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For those of you in the U.S., Independence Day is tomorrow so most likely you will be planted somewhere at a cookout or party.

First of all.  If you have been listening…you won’t have to worry about your “increased Calorie intake” during the holiday weekend IF you have been CONSISTENT!  Have fun!

If you are still looking to burn a few extra Calories hoping it will help cure your guilty conscience then keep reading.

Here is yet another example of getting more out of less.  This quick workout is adapted from a crossfit workout I have seen.  You can do this inside on a treadmill or outside on a track.

Complete everything you see here for time (as fast as possible)

1.)  1/4 mile on the treadmill (one lap on a track)
2.)  50 Kettlebell swings
3.)  1/4 mile
4.)  50 Medicine ball slams
5.)  1/4 mile
6.)  50 Dumbbell rows (3 point stance, hand on bench)
7.)  1/4 mile
8.)  180 degree Trunk rotations with exercise tubing.

You will be gased!

Just complete the 1/4 mile as fast as you can.  Kettlebell swings, med ball slams and dumbbell rows choose a weight you  would perform 15 reps with while having great technique.  When doing this workout it is meant to be fast but still under control.

The trunk rotations  with tubing I tied (wrapped) one end around a machine at the studio but you can use anything that won’t move!  Face where you attach the tubing and rotate with your hips, pivoting on your feet as in a golf swing, 180 degrees – no further around than that.

Have fun.  Sweat. Get lean.

Dave
www.homeofficeworkouts.com

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If you want maximal Calorie burn in a short amount of time try this workout:

Run/fast walk    1 minute
Push ups           10 Repetitions

Repeat for 10 rounds.

Run or fast walk to an intensity of an 8 on a scale of 1 – 10.  Take what your body will give you.

For your push ups…you can perform these however you want and to your own ability level.

Examples:

Hands on the floor
Hands against the wall
Hands on a bench or the sides of a couch.
Alternating hand position with each rep.
Alternating foot position with each rep.
Feet elevated on a chair or bench
Single leg push ups
Hands on push up bars
…I think you get the idea!

Have fun.  Mix it up.  Get in Shape.

Dave
www.homeofficeworkouts.com

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