Take a page out of the book of bodybuilding and superset exercises. Supersetting is doing two exercises back to back that work opposite muscles groups, like doing a set of squats immediately followed by a set of push-ups and then rest.
These three examples will only take 30 minutes and can fit into even the busiest of schedules.
Workout #1
Part 1 2 of 13
2-3 minute warm-up (treadmill/dynamic stretching)
Goblet squat (Pictured)
3 sets, 6 reps
*Superset*
Inverted rows or suspension rows
3 sets, 8 reps
30-45 seconds rest and repeat
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Part 2 3 of 13
Push-ups or push-ups from your knees
3 sets, 6-10 reps
*Superset*
Single-leg deadlifts (Pictured)
3 sets, 5 reps on each leg
30-45 seconds rest and repeat
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Part 3 4 of 13
Shoulder press
3 sets, 6 reps
*Superset*
Russian twist (Pictured)
30-45 seconds rest and repeat
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Part 4 5 of 13
Stability ball or suspension pikes (Pictured)
4 sets, 6-12 reps
*Superset*
Stability ball rollouts or suspension saw
4 sets, 6-12 reps
30-45 seconds rest and repeat
2-3 minute cool down
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Part 1 6 of 13
2-3 minute warm-up (treadmill/dynamic stretching)
Split squat (Pictured)
3 sets, 5 reps on each leg
*Superset*
Shoulder press
3 sets, 5 reps
30-45 seconds rest and repeat
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Part 3 7 of 13
Push-ups or push-ups from your knees (Pictured)
3 set, 5-10 reps
*Superset*
Cable/band wood chops
3 sets, 6 reps on each side
30-45 seconds rest and repeat
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Part 2 8 of 13
Chin-ups or inverted rows (Pictured)
3 sets, 3-8 reps
*Superset*
Deadlifts
3 sets, 5 reps
30-45 seconds rest and repeat
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Part 4 9 of 13
Plank
3 sets, 30-60 seconds
*Superset*
Bike crunch (Pictured)
3 sets, 15-30 seconds
30-45 seconds rest and repeat
2-3 minute cool down
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Part 1 10 of 13
2-3 minute warm-up (treadmill/dynamic stretching)
Single leg deadlifts (Pictured)
3 sets, 6 reps on each leg
*Superset*
Push-up or push-ups from your knees
3 sets, 4-12 reps
30-45 seconds rest and repeat
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Part 2 11 of 13
Squats
3 sets, 6 reps
*Superset*
Inverted rows or suspension rows (Pictured)
3 sets, 8 reps
30-45 seconds rest and repeat
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Part 3 12 of 13
Shoulder press (Pictured)
3 sets, 5 reps
*Superset*
Renegade rows
3 sets, 10 reps (5 reps on each arm)
30-45 seconds rest and repeat
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Part 4 13 of 13
Stability ball or suspension trainer pike
4 sets, 5-10 reps
*Superset*
Russian twist (Pictured)
4 sets, 15 seconds
30-45 seconds rest and repeat
2-3 minute cool down
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