by Tyler jesso

Created on: February 02, 2007   Last Updated: April 18, 2007

Any thing that takes less then half of an hour isn't going to do much for you because your heart rate needs to be up longer then 10 or 15 minutes and for chemical reactions to take place in your body. Ill give you a Quick and effective workout that will take no longer then 30 minutes.
Multijoint exercises can give you the best full-body workout in the shortest time. These five exercises combine compound and functional moves so you'll work as many muscles as possible. After doing dead lifts, pick one exercise from section A (lower body), do the dumbbell bench press (section B, upper body), and do the move from section C (abdominal). Then build your program using the chart below. You'll get a custom- made workout that will improve the strength, size, and performance of every muscle in your body.

Your level: BEGINNER
Work your entire body: THREE TIMES A WEEK
Sets of each exercise: 1-3
Repetitions per set: 10-15
Speed of each Repetition: 3-4 SECONDS UP, 3-4 SECONDS DOWN
Rest between sets: 30-60 SECONDS

Your level: INTERMEDIATE
Work your entire body: TWICE A WEEK
Sets of each exercise: 2-4
Repetitions per set: 8-12
Speed of each Repetition: 2-3 SECONDS UP, 2-3 SECONDS DOWN
Rest between sets: 60-120 SECONDS

Your level: ADVANCED
Work your entire body: TWICE A WEEK
Sets of each exercise: 3-5
Repetitions per set: 6-8
Speed of each Repetition: 2 SECONDS UP, 2SECONDS DOWN
Rest between sets: 90-240 SECONDS

THE EXERCISES

DEADLIFT
Stand straight with your feet shoulder-width apart and a light barbell on the floor in front of you, with the bar directly over your toes. Bend your knees and grasp the bar with an alternating grip (one palm facing you, the other facing away), your hands just outside your knees. Keeping your head and back straight, slowly stand, keeping the bar close to your body as you lift, until your legs are straight (knees unlocked). Pause, and then slowly lower the bar to the floor.

A/ DUMBBELL LUNGE
Stand holding a dumbbell in each hand, arms hanging at your sides, feet about 6 inches apart. Keeping your back straight, step forward with your right foot and lower your body until your right thigh is almost parallel to the floor. Push yourself back up to the starting position and repeat the move, this time stepping out with your left foot .

A/ BARBELL SQUAT
Place a barbell on a squat rack at about chest level. Grab the bar with an overhand grip slightly wider than shoulder-width apart, duck underneath it, and rest the bar across the backs of your shoulders. Lift the bar off the rack and step back. With your feet shoulder-width apart and your back straight, slowly squat until your thighs are almost parallel to the floor. Pause, then press yourself back up into a standing position.

B/ DUMBBELL BENCH PRESS
Grab a dumbbell in each hand (palms forward) and lie on a bench with your feet flat on the floor. Hold your arms straight above your chest. Slowly lower the weight to the sides of your chest. Pause, then press them back up.

C/ CROSS-KNEE TWISTING CRUNCH
Lie on your back with your knees bent and your feet flat on the floor. Cross your left foot over your right knee. (your left ankle should rest just below your right knee.) Place your right hand on the back of your head, pointing your elbow forward. (your left hand can rest on your midsection.) Now, slowly curl your torso off the floor and twist to the left, drawing your right elbow to your knee. Pause, then lower yourself back down and repeat. Finish the set, then switch leg position to work opposite side.

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