Quote:
Originally Posted by unothadeal
Grab a barbell with no weight on it.
1. Straight leg deadlifts (Arch your back and bend over keeping your legs straight with the barbell against your quads.)
No rest
2. Bent over rows (Knees slightly bent, bend over and pull the barbell up to your chest)
No rest
3. Bar on back split squats. (Basically a lunge but keep both feet planted.)
No rest
4. Standing pull ups. (Standing straight up, use a close grip on the bar and pull it up to neck height)
No rest
5. Squat press. (With the bar on your back, full squat, and once you reach the top press the barbell up over your head)
No rest
6. Standing goodmornings. (Legs straight and bar on back, arch your back and lean over as far as you can go.)
No rest
7. Bicep curls
Do 10 reps for each exercise and 4 sets. Rest 3-4 minutes between sets. If you can add weight. This is good because it contains both strength training and cardio because you aren't resting between exercises.
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Great workout, maybe add 15-20min warm up/ cardio ie: bike, row maching or treadmill. Elevate your heartrate to around 130bpm (not so much you can't carry on a conversation) then maintiain that rate throughout the unothedeals w/o. Best to finish it all with a good stretch. less than 60 min.