15 minutes eliptical trainer (10 min w/ resistance & last 5 min w/out resistance)
Workout
4 rounds
Max reps bench/chest press
Max reps sit ups
Note: Perform each round w/ max effort to achieve max reps. When you have reached this level (and you cannot perform anymore reps) you are finished w/ that round/exercise. Move to the next exercise.
For 4 rounds; complete as many reps as possible using a total of 1/4 of Body Weight in Dumbells (i.e. for 50lbs use 25 pound Dumbells in each hand). Perform the following exercises as prescribed:
Tabata: 30 seconds of max work
(near 100% output) w/ 10 seconds of rest X 8
For example: 30 seconds of squats,
rest for 10 seconds. After the 10 seconds of rest, begin another 30 seconds of
squats. You do this 8 times (totaling 4 minutes).
The best way to do this is to start
watch timer and work for 30 rest until 40 begin at 50 rest at 1:20, begin at
1:30 rest at 2:00, etc…