Today I felt like I needed a slight change in protocol. So I did a blend of different things to get the blood pumping. It still only took me about 20 minutes to do and I felt energized afterwards.
Warm-up
20 Body weight squats
10 fingertip push-ups on wall
Circuit
3 sets x 5 reps Dumbbell clean and presses
1 set x 8 reps Dumbbell floor chest press
1 set x 8 reps Dumbbell Bicep Hammer curls
1 set x 8 reps Tricep wall presses
1 set x 8 reps Ab in & Outs in a chair
1 set x 8 reps Dumbbell weighted calf raises
2 rounds of 1,2,3 rep ladders Single leg squat to chair
Swings with a 30# T-Bar
Reps= 20, 15, 15, 10, 10 ,10
As a cool down i did some mobility work, rotating all the joints.
Total time: 20 minutes
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