Have you ever been in a hurry, but wanted to work out?

That’s how I felt today and decided to try a few new things to get my workout done in less time. I only had about 30 minutes and my normal workout for chest and triceps takes about 45 minutes to an hour.

So here’s what I did to still get the burn and put the same kind of stress on my muscles.

Tip #1 – Start With Pushups
The first thing I did after a quick warmup was do a total of 100 pushups. I did 30 my first set and then waited about 45 seconds and then immediately did a noter set of 40. Then rested another 45 seconds and finished with my last 30.

I have to say that I was feeling really good at this point. I was pumped already and fully warmed up. The last few pushups were hard and I could feel the burn already.

Tip #2 – Less Rest On All Sets
My total rest time in between all my sets was no more than 1 minute. It was usually 45 seconds, but no more than 1 minute. The key is to have your weights ready and make sure you take your time while doing your sets. Concentrate on your negatives to keep the load on your muscle longer.

Tip #3 – Lower Weight Amount

You will notice that the week before you may have done heavier weight for your workout, but now that you are giving yourself less rest, your muscles wool be tired. Don’t let your ego get in the way. Focus on less rest and slower reps so you feel the burn.

The Fast Chest And Triceps Workout

Here’s what my workout looked like for my chest and shoulders.

5 Minute Warm Up and Stretch
Exercise #1 – Shoulder Width Push Ups

regular_pushup

  • 30 Reps
  • Rest 45 Secs
  • 40 Reps
  • Rest 45 Seconds
  • 30 Reps
  • Rest 45 Seconds

Exercise #2 – Flat Bench Using Dumbbells

flat_bench_dumbbell_press

  • 50 lb x 15
  • 45 Second Rest
  • 65 lb x 12
  • 45 Second Rest
  • 65 lbs x 10

Exercise #3 – Incline Bench Using Dumbbells

incline_dumbbell_press

  • 30 lbs x 15
  • 45 Second Rest
  • 35 lbs x 12
  • 45 Second Rest
  • 40 lbs x 10

Exercise #4 – Flat Bench Over Dumbbell Press

dumbbell_inner_press

  • 40 lbs x 12
  • 45 Second Rest
  • 50 lbs x 12
  • 45 Second Rest
  • 50 lbs x 12

Exercise #5 – Over Head Rope Pull Tricep Extensions – Machine

overhead_trcep_extensions

  • 40 lbs x 12
  • 45 Second Rest
  • 40 lbs x12
  • 45 Second Rest
  • 40 lbs x12
  • 45 Second Rest

Exercise #6 – Rope Close Pull-down – Machine

overhead_rope_trcep_extensions

  • 40 lbs x 12
  • 45 Second Rest
  • 40 lbs x12
  • 45 Second Rest
  • 40 lbs x12
  • 45 Second Rest

Exercise #7 – Diamond Pushups

diamond_pushups

  • 25 Reps
  • 45 Second Rest
  • 25 Reps

Done…I ran out of time. I would have did one more set of the diamond push ups to keep my sets equal. But, at least I got my workout in and I have to say…it felt good. My muscles felt like they were pushed and I should be nice and sore tomorrow. In a good way 🙂

I wanted to share this new workout, because I know how it feels to be strapped for time and just say the heck with it. If it’s one thing I learned from Tony Horton from P90x, is do what you can. It’s much better to do something than to do nothing at all.

Even if you only have 15 minutes…workout with the time you have. I have taken workouts from Insanity that are usually 40 minutes to an hour and only did the 12 minute warmup. If you’ve ever done Insanity, you know that 12 minute warmup works you harder than most people 40 minute routines.

So, the BIG Takeaway I want you to get from this post is ….Just Do Something!

Now You get RIPPED!

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