Craig Ballantyne, CSCS, MS, at Turbulence Training, created this kickass 30 minute strength and cardio routine, guaranteed to get the heart pumping. For old timers like me, this won't do much for strength or muscle size, but it would be a great "active recovery" day after a heavy day. Or better yet, do this instead of cardio, especially if you are strong enough that these exercises are easy strength-wise.
This is a bodyweight circuit to be performed as many times as possible in 30 minutes.
5 pull ups
10 squat jumps
15 close grip push ups
10 walking lunges (10 steps each leg)
5 chin ups
10 mtn climbers (10 each leg)
10 inverted rows (lower the bar, harder this is - raise feet to make it harder still)
10 one-leg deadlifts (10 each leg)
25 bicycle crunches (25 each side)
15 step ups (15 each side)
10 decline push ups
125 total reps per circuit
Here is a video in which Craig talks about the workout and demonstrates each exercise:
This is a nice integrated workout that will get you breathing hard and work the muscles a bit. Enjoy, and post your results in the comments at Craig's blog.
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