Sep 8, 2011 by Tatianna
Today’s workout was a complete muscle torture for the whole body. I think it’s great to do these types of workouts at least once a week, it really kicks your body into shape. This workout felt like it went by really fast, but when I looked at the time it was a lot longer than I thought.
I was using a set of 10 lbs dumbbells, if you don’t have dumbbells you can just use your own bodyweight or you can use a backpack and fill it up with books ( that will give you the extra resistance). Remember that you don’t need equipment to workout, you just have get creative. I was also using my pink toy
The 330 Workout Video
Workout explanation
Set your timer Gymboss Max as a stop watch, if you don’t gave Gymboss there is still no excuse to not workout
This workout is done for time, but never to sacrifice the proper form. There is only one round, with 6 exercises but one of them are performed twice. The repetitions are much higher per exercise than usual so don’t’ think it’s going to be easy!
Take a quick break if you have to, not longer than 10 -15 seconds.
- 1. Rows – 30 reps
Notes: You can use a pull-up bar and a chair to create similar movements, if you don’t have a pull up bar use two chairs and a broom.
- 2. Dumbbells One Leg Deadlift – 30 each leg
Notes: If you are a beginner you don’t need to use weights, you can also bend the back leg to make this exercise easier.
Squeeze your butt at all times. Perform the exercise slowly, don’t rush the movement.
- 3. Pushups – 50 reps
Notes: I did these push-ups on my half of my pink toy, but you can use a chair just like I showed here. Changing the grip of the push-ups targets different muscles, and makes it harder to do them.
If you are a beginner, you can do these push-ups off your knees.
- 4. Prisoner Mini Jump Squats & Toe rises – 50 reps
Notes: In this exercise keep your back straight at all times, try not to take any breaks.
- 5. Half Jack Knives – 50 reps
Notes: If you are a beginner bend your knees and reduce your repetitions to 30.
- 6. Overhead Bulgarian Split Squat- 30 each leg
Notes: You can use a chair to do this exercise. Don’t rush the movement. If you are a beginner, don’t use the weight.
- 7. Rows – 30
Notes: This is a second round of rows.
It took me 27 minutes and 43 seconds to complete this workout.
Share your time!
