Some workout ideas: Part 2

Timed workouts like what I posted in part 1 are good if you only want to spend a fixed amount of time. Another good way to keep workouts simple and intense is to do rep based workouts with little or no rest between exercises. These workouts are as time efficient as you want to make them. You can vary the number of rounds you complete or reps per exercise if these rep numbers are too easy or too hard. Just proceed through the list of exercises. Complete 3-5 rounds. Take as little rest time as possible.

Some sample rep workouts (most of these are best done with a kettle bell and/or a set of moderate weight dumbbells:

Rep workout 1:
1) 20x reverse lunges
2) 20x kettlebell swings
3) 20x decline pushups
4) 20x sumo squat w/ upright row
5) 20x dumbbell row
6) 20x v-ups
Repeat 3-5x

Rep workout 2:
1) 100x jumping jacks
2) 20x squat & press
3) 20x crunches
4) 10x (per arm) plank rows
5) 10x comando pushups
6) 20x deadlift or good mornings
Repeat 3-5x

Rep workout 3:
1) 30x mountain climbers
2) 15x single leg deadlift w/ single arm row (R)
3) 15x single leg deadlift w/ single arm row (L)
4) 12-15x dive bomber pushups
5) 20x lateral lunges
6) 15x russian twists
Repeat 3-5x

Rep workout 4:
1) 30x plank jacks
2) x10 windmill (R)
3) x10 windmill (L)
4) 20x bridge w/ chest press
5) 20x squat w/ single arm clean & press (R)
6) 20x squat w/ single arm clean & press (L)
7) 10x reverse fly
Repeat 3-5x

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