Can anyone recommend a good circuit training program or a weight training program with super sets? I want something I can do in 45 mins. or less.
Thanks in advance!
Swim with paddles for 10 mins, bike in the big chain ring for 20 then run on an incline for 15.
Thats a good 45 min circuit training program 
Grant
Can anyone recommend a good circuit training program or a weight training program with super sets? I want something I can do in 45 mins. or less.
Thanks in advance!
Pullups, dips, deadlifts…3 sets each…done…
Mike
I only lift once per week these days but it generally looks something like…
Chest: Dumbbell incline 4 x 10-12, cable crossover 3 x 10-12
Back: Pull-ups, seated row 3 x 10-12
Shoulders: Dumbbell seated press 4 x 10-12, dumbbell lateral raises 3 x 10-12
Bis: hammer curls 4 x 10-12, cable curls 3 x 10-12
Tris: Cable extension 4 x 10-12, 3 sets of dips
I mix up the exercises from week to week, but the general structure remains fairly constant. Depending on time, I may go back and do an additional exercise for each bodypart. For me, it’s more about maintenance than gaining any additional strength.
At present i’m concentrating on my cycling and running so just doing a lower body workout:
Squats
Walking lunges
Heel raises
Core
I do a 5 min warmup on a rower or bike. Then do one set of 20 reps of each excercise with no rest inbetween. Have a quick rest of approx 30 secs and start all over again. Do 3 or 4 sets in total.
Can be in and out of the gym in 30 mins including warmup and cool down if only doing 3 sets.
If you want an all over work out add in:
Seated cable rows or bent over rows
Lat pulldowns or standing straight arm pushdowns
Bench press (Flat or incline) and alternate between workouts.
If doing a full body workout either do it in upper/lower supersets. Or make it an upper/lower workout out by alternating one upper body movement with one lower body movement.
Be careful the first time you do a weights workout and don’t hit it too hard or you won’t be able to do anything else for a few days!
Cheers
Dave
Scroll down this page until you hit the section called THE “GIRLS”/NAMED WODS .
Check out the main site as well. Should be exactly what you are looking for.
3 sets of 10 - supersets
bench/bent-over rows
pull downs/military presses
upright rows/dips
curls/tricep extensions
diagonal wood chops on high cable
Sine you are only doing one exercise per muscle group, really work hard on the third set. I do most exercises with dumbells on a BOSU ball so I’m working my core at the same time. Do not lift with my legs at all. Should take you just about 45 min. Found this workout in Getting Stronger by Bill Pearl - this is the offseason triathlete workout in the book.