30 min chest and butt

The key to getting an efficient workout in 30 minutes is circuit training!

-Bench press 10
-Squats (weights at shoulders)

-Pushups 10
-Leg lifts/donkey kicks with weights/ lateral leg lifts (dog pee on tree)

-Chest flies 5

-Cool down and stretch 5

Today's lunch hour workout

Because I only have half an hour to get a work out in during lunchtime, I thought it would be more better create a workout plan. Everytime I go to the gym, I feel rushed and that I can't ever get in enough. In turn, my workouts have become more effective since intensity increases. Every minute counts when there are only 30 minutes. Here are the logistics of my work out today.

Stretch 3
Deadlifts 10
Abs- two 1 minute side planks 2
Lower back lifts (1 set) 1
Abs- 1 minute regular plank 1
Lower back lifts (2 sets with 10 lb weights) 3
Run 5
Stretch 5


It seem like a very tight plan, so if running doesn't fit in, I'll save it for after work.

Random websites of interest

Becoming a better writer:
http://degreedirectory.org/articles/10_Ways_to_Become_a_Better_Writer.html

Workout plans:
http://www.musclehack.com/build-muscle-with-this-free-workout-plan/

Exotic fruits:
https://mail.google.com/mail/?shva=1#all/12f010efaecfc274

Pandora only allows access in the States, so I've switched to:
www.Jango.com

The Lunch hour workout

The 9-6 office job can be draining (especially Mondays are 9-6:30), but I've started to use my lunch hour to work out. I feel energized getting some exercise in during noontime. It keeps my energy level up in the day. Luckily, there's a gym accross the street from the office. So as soon as lunch hour hits, I bolt out the door with my gym bag and try to get my fitness on. It's a little rushed, but it takes a little coordination to get it all down. Here how I work in the lunch-hour workout:


12:15 - 12:20 - Brisk walk to gym
12:20- 12:50 - WORK OUT
12:50- 12:55- Walk back to office
12:55 - 1:10 - Eat Lunch
1:10- 1:15- Change/brush teeth