30 Minutes or less

How did the concept of the 8 minute ab get so blown up back in the 80's? I guess 8 minutes would be long enough for something better than nothing way of thinking. Well I am here to share with you my training this morning before my first client. I did 3 circuits with a mixture of strength with short rep ranges 5-8 and long rep ranges from 12-15 on some circuits. It was simple yet at the time I didn't feel like I completely spent myself but coming back into the game of training after taking 3 weeks off those simple moves can still do some good muscle breakdown.
Warm-up 10% incline on treadmill at 3. 2-3.5 speed (still making sure I take good steps with my left knee in range of motion)
Ballistic stretching with arms-hamstring and calves 30 sec. stretches x 2 ( don't skip out on your stretches:)

#1
Peck deck 15 reps x 3
Military Shoulder Press 15 x 3

 #2
Triceps incline push-ups 15 reps x 3
Chest Bench Press 115 lbs. for 5 reps x 3
Modified Mt. Climbers 30 reps  x 3
Reverse hip up crunch on bench 15 x 3

 #3
Straight arm pull down 10 x 3 @ 60 lbs.
Power cleans into shoulder press 15 x 3 (bar 45 pounds)

No talking just moving from one exercise to the other... short and sweet. Since I feel like my body is back in it's honeymoon phase of training. This affective workout got my blood pumping and all day my arms feel nice and plump like a ball park frank.

Give me your best short and sweaty, sweet workout under 30 minutes! If you have a break see how productive you can be. The clock is ticking :)

Malo'aupito athletes!
Juliana