Working Adult, M, 20-30yr, 20min Workout Routine
Posted: Sat Dec 01, 2012 12:06 am
Recommended for males.
Good for health and maintenance but don't expect to be as strong as or look like a bodybuilder.
I am using this one personally.
Equipment:
2 x dumbbells or equivalent. Recommended 19kg each.
Screw-in pull up bar or equivalent
Ab-Roller
An old backpack (perferably with a waist strap)
You can get them from websites such as nutritionpark.com, sports retail or cash converter.
If you are not lazy you can just use the pull up bar at a nearby fitness corner.
FAQ - What is the proper weight?: Any weight with which you can only do 6 - 12 reps of each exercise.
FAQ - How many repetitions?: 6 - 12 reps
FAQ - How many sets of repetitions?: 3 sets
FAQ - Rest time between sets?: ~40 seconds
MONDAY: Chest + Tricep: ~20 mins
Inclined Wide weighted push ups
Weighted Wide push ups
Skullcrushers
Improvise:
Put the desired weights in a nice backpack for the weighted push ups.
Put your feet on your sofa, bed or etc for elevation.
Lay a towel/fabric on the floor to absorb your sweat during skullcrushers.
TUESDAY: ~20 mins continuous jog, any distance.
Set the alarm to 10 mins and run away from home. When the alarm sounds, run back home.
IF IT RAINS:
Shoulder Presses
1 handed tricep dips
WEDNESDAY: Back + Bicep: ~20 mins
Wide Grip Weighted Pull ups
Wide Underhand Grip Weighted Pull ups
Bicep Curls
Improvise:
Put the weights in a nice backpack for the pull ups.
THURSDAY: HIIT: ~15 mins
Sprint 30 seconds, walk 30 seconds. 10 - 15 times.
Sprint on a stretch of road.
Walk around the ending spot. (this is 1 set)
Sprint back to the starting point.
IF IT RAINS:
Inclined Dumbbell Flys
Dumbbell Flys
Improvise:Spread a towel/fabric on the floor for dumbbell flys.
Lay a towel/fabric on the sofa/chair for inclined dumbbell flys - You can also use an old pillow to support your lower back or change the angle.
FRIDAY: Shoulders + Core: ~20 mins
Shrugs
Side Lateral Raises
Ab-rollers
SATURDAY: ~20 mins continuous jog, any distance.
IF IT RAINS
:Reverse Flies
Hammerfist Bicep Curls
SUNDAY: Legs: ~20 mins
Weighted Reverse Lunges
Stiff legged Deadlifts
One legged Calf-Raises
For illustrations, youtube is your bestfriend. Enjoy.
I will post more workout routines when I have the time.
I already have one for overweight moms, and my mom is currently doing them religiously for 2 weeks already heheheh.. She has lost 1kg so far. Will post that one next!
Good for health and maintenance but don't expect to be as strong as or look like a bodybuilder.
I am using this one personally.
Equipment:
2 x dumbbells or equivalent. Recommended 19kg each.
Screw-in pull up bar or equivalent
Ab-Roller
An old backpack (perferably with a waist strap)
You can get them from websites such as nutritionpark.com, sports retail or cash converter.
If you are not lazy you can just use the pull up bar at a nearby fitness corner.
FAQ - What is the proper weight?: Any weight with which you can only do 6 - 12 reps of each exercise.
FAQ - How many repetitions?: 6 - 12 reps
FAQ - How many sets of repetitions?: 3 sets
FAQ - Rest time between sets?: ~40 seconds
MONDAY: Chest + Tricep: ~20 mins
Inclined Wide weighted push ups
Weighted Wide push ups
Skullcrushers
Improvise:
Put the desired weights in a nice backpack for the weighted push ups.
Put your feet on your sofa, bed or etc for elevation.
Lay a towel/fabric on the floor to absorb your sweat during skullcrushers.
TUESDAY: ~20 mins continuous jog, any distance.
Set the alarm to 10 mins and run away from home. When the alarm sounds, run back home.
IF IT RAINS:
Shoulder Presses
1 handed tricep dips
WEDNESDAY: Back + Bicep: ~20 mins
Wide Grip Weighted Pull ups
Wide Underhand Grip Weighted Pull ups
Bicep Curls
Improvise:
Put the weights in a nice backpack for the pull ups.
THURSDAY: HIIT: ~15 mins
Sprint 30 seconds, walk 30 seconds. 10 - 15 times.
Sprint on a stretch of road.
Walk around the ending spot. (this is 1 set)
Sprint back to the starting point.
IF IT RAINS:
Inclined Dumbbell Flys
Dumbbell Flys
Improvise:Spread a towel/fabric on the floor for dumbbell flys.
Lay a towel/fabric on the sofa/chair for inclined dumbbell flys - You can also use an old pillow to support your lower back or change the angle.
FRIDAY: Shoulders + Core: ~20 mins
Shrugs
Side Lateral Raises
Ab-rollers
SATURDAY: ~20 mins continuous jog, any distance.
IF IT RAINS
:Reverse Flies
Hammerfist Bicep Curls
SUNDAY: Legs: ~20 mins
Weighted Reverse Lunges
Stiff legged Deadlifts
One legged Calf-Raises
For illustrations, youtube is your bestfriend. Enjoy.
I will post more workout routines when I have the time.
I already have one for overweight moms, and my mom is currently doing them religiously for 2 weeks already heheheh.. She has lost 1kg so far. Will post that one next!