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Time Crunched Upper Body Workout

March 11, 2014

It’s that time of year when you just don’t know what’s coming next. Today is 8 degrees and tomorrow the forecast is calling for 10cm of snow.  As my BBM tagline said for the longest time “Go home Winter…you’re drunk.”

Saw a bunch of runners outside after work and immediately became insanely jealous. My next run is tomorrow morning and will be on the treadmill since the snow is supposed to start around 5am. Timing is everything in life! Speaking of timing, I manged to sleep through my alarm this morning (which I never do) and woke up half an hour late. That cut out a good chunk of my gym time but I still managed to throw together a pretty good quick and dirty upper body workout on the fly. If you ever need something that gets you in and out of the gym in thirty minutes, this one’s for you!

Do each 15 reps of each exercise in the superset without resting. Rest thirty seconds between finishing abs and starting from the top and/or moving on to the next superset. Complete 3 sets of each superset. Hopefully that makes sense!

Superset 1 

Dumbbell bench press
Lat pull downs
Hanging leg raises

Superset 2

Incline dumbbell bench press
Bent over rows (dumbbell OR barbell)
Hanging knee lifts

Superset 3

Decline dumbbell bench press
Seated row
Plank kick outs

Not much to it, but it will definitely get you out the door in thirty minutes and you’ll get a bit of cardio in there as well since you won’t be resting between exercises. Make sure the weight you choose is challenging, but that you’ll be able to complete 15 reps three times over with it.

If you try it out, let me know what you think!

From → Weights, Working Out

One Comment
  1. RainyWriter permalink

    So you did 9 sets of supersets then? That seems a good workout in just the 30 minutes indeed.

    And …. hanging leg raises are evil … esp if you are doing them at a slow tempo!

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