20 min Strength Training

Strength training is an important addition to cardiovascular training if you want to achieve top shape. Here is a quick gym workout, suitable for men and women, that will get you max benefits in minimum time.

For each of the following exercises complete one set of 12-15 reps with a medium weight, rest for 1 minute and then complete one set of 12-15 reps with a very heavy weight - heavy enough that you will struggle to complete the set.

1. Chest press, or bench press, or dumbbell flies.
2. Leg press, or squats, or lunges.
3. Lat pull downs – wide or narrow grip
4. Biceps curls

Now, complete 2 sets of 20-30 reps with 30 seconds rest between sets of the following.

1. Ab crunch
2. Twisted crunch
3. Back raises (on floor, on ball or in back raise machine)

The whole routine should take no longer than twenty minutes. Enjoy .

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