Nothing at all fancy today, just a lot of work jam-packed into a mere 30-minute time frame.
Russian lunge jumps for height: 3 each leg, each round
single-leg high box (approx. 18″) step-ups: 135 x 5, 5; 155 x 4; 165 x 4; 4 (each leg)
ab wheel roll-outs: bodyweight x 10, each round
glute/ham raise (GHR): 40 x 5, 5; 45 x 5; 50 x 5, 5
5 rounds of this, subsequent to a good warm-up. If you do the math, that’s 20 exercises completed in approximately 20 minutes, with the warm-up and equipment/station set-up requiring another 10 minutes or so. So plenty of work, with very little rest. Now, I wouldn’t try to squeeze an exceptionally heavy and/or neurologically demanding workout into a 30-minute bracket, but this kind of “speed-endurance” type work is well-suited for a short overall time investment.
Inspiration, thanks to Nike
Ross Enamait — whose methods I find top-notch, and absolutely kick-ass — posted this fantastic Nike “commercial” on his site recently; tell me you’re not jacked-up after watching it.
Ahhh, brings back that old pre-game, ’bout-to-bust-outta-my-friggin’-skin feeling! I love it! And, like Ross, my favorite line here has to be:
“Passion has a funny way of trumping logic.”
Ain’t it the truth!