Happy Hump/Pump Day! Want a great workout that is under 30 minutes and will help you get stronger AND lose body fat!? Well give this workout below a shot, and you will be sure to work up a sweat.
Warmup: 5-8 min: foam roll, dynamic stretches (see my previous post on what to do before your workout!)
Set your timer for 25 minutes and complete the following:
10 weighted dynamic jump squats (use a heavy dumbbell or KB and hold in front of chest, jump feet out and drop booty to the ground and then spring your body back up to the starting position with joining feet closer together!)
5 hand release push-ups
10 (total, so 5 each leg) lateral lunges with a pulse (hold a 5-15 lb KB,DB, weight plate) and push the weight out in front of chest when performing each lunge
5 chin-ups (band or not), OR horizontal inverted rows with trx or barbell, OR heavy supinated grip lat pull downs
30 Sec. Front plank
Repeat! (See how many rounds you can get in!)
Good luck and have fun!