This workout is going to be punishing, but thankfully it won't hit the same muscles you worked yesterday! Day 7 was focused on your chest, back, biceps, and abs, and today's workout focuses on the rest of your body: legs, triceps, shoulders, and glutes.
The workout is fairly simple:
- Perform the exercise for 30 seconds, using the following rhythm: 1 second down, 1 second up, 1 second rest
- Once you complete the 10 reps, rest for 30 seconds before continuing on to the next exercise
Get that stopwatch ready!
30-30 Workout
Y-Squats --Grip a barbell in your hands, with your arms forming a Y overhead. Squat while holding the weight (make it light).
Reverse Lunges --Grip a pair of dumbbells and stand with your feet together. Step backward with your right leg, dip into the lunge, and come back to original position.
Floor Presses -- Lie on your back with a barbell gripped in both hands. Do bench presses, bringing your elbows almost to the floor without touching.
Jump Squats -- Drop into a deep squat, then explode upward and jump into the air.
Glute Bridge -- Place your shoulders on a weight bench, bend your knees, and place your feet flat on the floor. Raise your hips and form a bridge with your body.
Repeat this cycle three times, and finish with a HIIT cardio workout!
Resources:
http://my.menshealth.com/challenges/30-30-workout
