xcrunner3141 Posted October 9, 2013 Report Share Posted October 9, 2013 im a college student at Northeastern University, and i have trouble finding time to hit the gym between classes, homework, and my job. im looking for some good quick upper body workouts that i can pump out if i only have 20-40 min to workout. usually i work out for at least an hour or two if i have time. I am trying to gain mass right now, and in a few weeks will be looking more at tone and fat burning. Any ideas? Quote Link to comment
Duality Posted October 9, 2013 Report Share Posted October 9, 2013 Ok, let me first tell you welcome to the forums! Second, only upper body? Why? Legs are as important. Third, gaining mass takes more than a few weeks. Gaining mass while not getting "fat" will need a good amount of research and experimentation to find what your caloric intake should be. And you should be training hard during that period. Fourth, tone and fat burning takes a while too. Workout that's 20-40 minutes? With gym? Without Gym? Without the gym, depending on your level of fitness you can do something like the following : 3 circuits of the following:10 box jumps10 push ups10 chin/pull ups10 leg raises10 dips10 lunges (per leg)10 bodyweight squats If you have time and energy, do 50 burpees after. It's what I do, it's fun and it works everything, in a playground if you have access. If I'm really strapped for time, I ditch the lunges and bodyweight squats ONLY because I bike a hardcore mountain bike trail 20km a 4-6 times a week. If you're strapped for time, do 2 sets. Do them as fast as possible. Quote It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all. My journey (Date - Total - BF % - LBM) 2012-01-01 - 242 - 35% - 157 2013-12-15 - 172 - 10% - 155 2016-05-01 - 231 - 25% - 173 Link to comment
chairohkey Posted October 9, 2013 Report Share Posted October 9, 2013 Second, only upper body? Why? Legs are as important. inb4 "I don't do legs because I'm a runner." Quote Link to comment
JPrev Posted October 9, 2013 Report Share Posted October 9, 2013 Without the gym, depending on your level of fitness you can do something like the following : 3 circuits of the following:10 box jumps10 push ups10 chin/pull ups10 leg raises10 dips10 lunges (per leg)10 bodyweight squats If you have time and energy, do 50 burpees after. (....) Do them as fast as possible. Nice routine Quote Link to comment
xcrunner3141 Posted October 9, 2013 Author Report Share Posted October 9, 2013 I do run quite regularly, and i live on the 6th floor of my dorm, so i get plenty of leg work ,though i do do a leg day about once a week. i used to do track and XC (hence the username) so i know some good leg workouts, im just not experienced in upper body stuff. Quote Link to comment
Duality Posted October 9, 2013 Report Share Posted October 9, 2013 inb4 "I don't do legs because I'm a runner." called it Quote It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all. My journey (Date - Total - BF % - LBM) 2012-01-01 - 242 - 35% - 157 2013-12-15 - 172 - 10% - 155 2016-05-01 - 231 - 25% - 173 Link to comment
I-Jo Posted October 9, 2013 Report Share Posted October 9, 2013 I did the other day.. what did I do- it's a 20 minute workout (well you can do it how you like- I set it for 10/50 second splits and do timed workouts) Straight Burpees 12 9 Switch lunges 30 26 V Up Right 35 27 High Knees X X V Up Left 25 26Back Lunge + Power up 15 15 Spider P/U Burpees 6 6 Switch lunges 27 23 V Up Right 27 29 Mountain Climbers 60 30 V Up Left 23 24Back Lunge + Power up 13 15 ignore the numbers- I just copied and pasted it from my challenge thread. push ups - any variationtricep dipsum other things- L sits- dragon flagshandstands- hand stand push ups all excellent. oh here's a shoulder/upper workout- based on the same 10/50 split. 12 rounds I think I did- so this workout is 12 minutes maybe 14- wait- 7 exercises- 14 minutes. yeah. http://www.youtube.com/watch?v=-ezdnc5r-g4 10 Mountain Climber/10 Crab KicksBear SquatsSurfer turn tuck jumpsscorpion push upshurpee burpee (it's a combo bupree I made up so just go with it)Downward Dog comboWall mountain climbers there you go- shoulder's- crazy shoulders. Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.