Alright kids, this month which’ll we’ll be calling Phase 2 of 30-Minute Massacre has us doing rounds of Chest, Shoulders and Triceps, 30-Minute Ab Havoc and Back, Bicep & Legs, and of course, your friend and mine, Yoga.

Today, I’m highlighting our Back, Bicep & Leg routine. It is as simple as it sounds. We’re doing:

• 5 Sets
• Each set has 2 Circuits
• Each Circuit has 3 moves: 1 back, 1 bicep, 1 leg.
• 1-Minute Rest between

We start with a light warm-up and end with some quality stretching.

SET 1:
Back: Pullups
Bicep: 21′s
(7 reps down to halfway, 7 reps halfway to top, 7 reps full curl)
Leg: Chair Lunges
Get in an exaggerated lunge with one foot on a chair behind you. 15-20/leg.

SET 2:
Back: Chinups
Bicep: Incline Bicep Curl
Leg: Calf Raise Squats
Doing 20-30 reps of normal squats with good form, but when you stand up, you get up on your toes.

SET 3:
Back: Alternating Grip Chinups
One hand facing you, the other facing away. Alternate grip on 2nd circuit.
Bicep: Static Arm Curl
Hold one arm out, in half-curl, while the other arm does 4 curls. Alternate ever 4 reps.
Leg: Dead Lift Squats
One one leg. Do a dead life movement. 15-20/leg. Add weight if desired.

SET 4:
Back: Heavy Pants
Act like you’re putting on pants, only when you bend over with a straight back to raise  your pants up, your doing reps of weight.
Bicep: 1-arm Corkscrew Curls
Start w/ arms down, palms facing behind your, curl up one arm at a time twisting your arm as your curl.
Leg: Chair Salutations
Yoga pose. Hold for 45 seconds.

SET 5:
Back: Lawnmowers
One-arm dumb bell rows, but in an exaggerated lunge.
Bicep: Curl Up/Hammer Down
Leg: Toe Roll Iso Lunges
Get in an exaggerated lunge and hold it. Push with your back foot forward so that your front knee moves forward slightly. Then move back to starting form. Keep good lunge form. Bodyweight:40-50 reps/side. W/ dumbbells: 20-25 reps/side.

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As always, I love feedback. Give us a shout and let us know what you think of the routine. Fire off any questions. And, as always, let us know if you try it out!

-Nathan-

I’ve decided to get back into more intensive and regimented workouts. However, I’ve realized that with a busy home life I have to reclaim some small snippets of time at the office to get in the total daily amount of exercise that I’d like to.

I consulted Nathan about some good leg exercises that don’t require weights or a lot of space, but still work the legs over (I’ve gotta start preparing for triathlon season.)

Of course he had a routine ready without any notice at all.

[Enter Nathan]

Overview

1 circuit of 8 moves.
I’d say go for 30sec/ea on the moves (You can do anything for 30 seconds.)
The idea is to do as many as you can do with good form
If you hit all 8 then it’s a 4 minutes circuit
You can do fewer moves if you can only break away from your desk for a couple minutes at a time.