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12 Days of Christmas Workout Challenge - Day #8: 30-30 Workout

December 20, 2014 1 min read

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

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