The 20 Minute Half n’ Half
Perform each session twice per week.
Session 1
[su_table]
Exercise | Warm Up Sets | Working Sets | Rest |
Superset: Flat bench dumbbell press and two-arm dumbbell row | 2×15 | 3×8-12 | 45 |
Superset: Standing dumbbell side lateral raise and seated dumbbell press | 3×8-12 | 30 | |
Superset: Standing dumbbell curl and one-arm overhead triceps extension | 3×8-12 | 30 | |
Superset: Lying leg raise and floor crunch | 3×20 | 30 |
[/su_table]
Session 2
[su_table]
Exercise | Warm Up Sets | Working Sets | Rest |
Superset: One-leg calf raise and box or squat jump | 2×15 | 3×8-12 | 30 |
Superset: Barbell back squat and barbell Romanian deadlift | 3×8-12 | 60 | |
Superset: Static barbell or dumbbell lunge and prisoner squat | 3×8-12 | 60 | |
Superset: Hanging leg raise and bent leg raise | 3×20 | 30 |
[/su_table]
The 30 Minute Tri-Set Scorcher
Perform each session twice per week.
Session 1
[su_table]
Exercise | Warm Up Sets | Working Sets | Rest |
Tri-set: Incline barbell bench press, Wide-grip pull-up and push-up | 2×15 | 3×6-10 | 60 |
Tri-set: Front plate raise, dumbbell upright row and bent-over dumbbell rear lateral raise | 3×6-10 | 45 | |
Tri-set: Barbell curl, parallel bar dip and reverse barbell curl | 3×6-10 | 45 | |
Tri-set: Hanging leg raise, floor crunch and lying leg raise | 3×20 | 30 |
[/su_table]
Session 2
[su_table]
Exercise | Warm Up Sets | Working Sets | Rest |
Tri-set: Squat jump, static lunge and one-leg calf raise | 2×15 | 3×6-10 | 60 |
Tri-set: Barbell front squat, reverse lunge and dumbbell Romanian deadlift | 3×6-10 | 60 | |
Tri-set: Bench step-up, farmer’s walk and incline board crunch | 3×6-20 | 60 |
[/su_table]