20 minute Workout

[cdncolt]

I have been using this workout to lean out and is the best program I've used. It is from the US Marines and is what they are using today.

Choose light weights for max. reps and preform each exercise for 1:00 min. No rest between exercises.

1) Pushups - max in 1:00 min
2) Squats - max in 1:00 min
3) Bent over rows - 1:00 min
4) Stationary bike or Run on Treadmill - 3:00 min
5) Military Press - 1:00
6) Lunges - 1:00 min each leg
7) Bicep Curls - 1:00 min
8) Stationary bike or Run on Treadmill - 3:00 min
9) Tricep Extensions (laying or standing) - 1:00 min
10) Squats - max in 1:00 min
11) Shrugs - 1:00 min
12) Calf Raises - max in 1:00 min
13) Leg Raises - 1:00
14) Crunches - max in 2:00 mins

If you can, repeat circuit again.

You can change up the exercises to suit your style but keep the same format as upper body exercise, then lower body, then upper body.

Just thought I'd share it for those looking to lean out.

[faller]

If you can, repeat circuit again..

Holy shit, don't think i'd be able to crawl out of the gym let alone repeat!!

Soon as i heal up i'd love to try this! Thanks for posting!!

Green! :beer

edit: hey just wandering here, how many days a week and for how long do you run this program??

[guest]

for those that are interested in a workout like this, crossfit may be something you would enjoy.

[cdncolt]

edit: hey just wandering here, how many days a week and for how long do you run this program??[/QUOTE]

I started doing it 3 times a week for the first 4 weeks then increased it to 4 times a week, with some cardio on the of days. I am at 6 weeks and I still don't think I could repeat it for a second set. Every muscle group burns after a set. It is a killer, but amazing results. Its a great work out for after a bulking phase when you want to cut and get lean. The key is to keep the intensity up, and push yourself. during the 3 minute run I would try to keep the run at a fast, almost sprint speed, same if you were going to use a stationary bike.

[japh]

personally, I wouldn't increase from 3 to 4 workouts a week. I'd increase from 3 to 3.5. workouts a week. Meaning every other day and just leave it at that for frequency. Not having two of the same workouts back to back (in consecutive days) ever would be beneficial for myself with this type of routine. This is really a 2 day split type of routine. One day on one day off. Working within the confines of a week or 7 days is not necessary. I like a 10 day split myself which allows me multiple workouts for individual muscles along with major compound movements. That way I can fit in the deadlift, squat, bench, clean and jerk without overtraining as well as bring up lagging bodyparts and have heavy and light days. Sorry, I'm rambling...thats not what this is about, tmi.. lol

[faller]

Damn, cardio on days off! Thats brutal!

It would be tough setting something like this up in a gym though. Thats a lot of stations, 4 preset bars might not go over to well.