Post 40: Fast Friday Workout

I am right in the middle of two appointments so forgive me if this is quick and to the point. This is a great workout if you have about 20 minutes and need to hit the entire body. Do this as a circuit and only rest after one round is complete.

 As always, do as many reps as you can. Push hard and keep your heart rate up. If you don’t have some of the equipment listed, get creative and substitute. If you can do it for a pizza, you can certainly do it for a workout. ( it is Friday after all ).

Equipment :
 Light Dumbbells for flyes
 Pull Down machine or chinning bar.
 Heavy dumbbells for rows.

Exercises: Do in order and don’t take too much time going from exercise to exercise.

1. 25 Alternating lunges
2. 25 fast squats.
3. 25 Ab circles
4. 25 Leg Raises
5. Flyes on a bench- as many as you can.
6. Close grip bench press using the same dumbbells. As many as you can.
7. Push-ups – as many as you can.
8. Pull-downs or chin-ups- as many as you can.
9. One arm rows- at least 25 each side.

Take a short rest and repeat. for 3-5 rounds or for as much time as you have.

if you are feeling good, time each round and try and beat the previous time.

There you have it. Try it and let me know what you think.

Have a great weekend!

Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |