Try This!

Running short on time? Got to make it a quick workout at the gym? Try this routine I slightly altered from a crossfit workout. This is a timed trial workout so you are working not only against yourself but against the clock.

Equipment required:

Olympic bar
Pull up bar
Dip station
Stopwatch

Workout:

1. 50 Pull ups (each pull-up must be from a complete hang, sorry to all you cheaters out there but this requires proper form)


2. 50 Squats (75% of your weight) (Your knees must hit a 90 degree bend to count as one rep)


3. 50 Dips (Elbows must go down to 90 degrees like the knees in the squats)


4. 50 Deadlifts (75% of your weight) (Make sure you go low enough to feel a nice stretch in your hamstrings before you pull back up)


Guidelines:

1. Once you start the clock you don’t stop it till you are finished all exercises.
2. You cannot move on to the next exercise till you are done all the required reps of the previous exercise.
3. The amount of rest time and # of sets is based on your level of fitness.
4. It helps if you prepare the Olympic bar with the required weight (the weight I used was 135 which is approximately 75% of my 175 lbs body weight)

Next time your running short on time try this workout and post your times. For fun I also added 50 dive bomber push-ups at the end but this is not included in my time. I completed the workout in 14mins and 53secs. I thought it was going to be easy but I underestimated it. Give it a try!