20 Minute Weight Training Ideas?

I have several workout cards on my Facebook Fan Page that you can use. Some of them are longer then 20 minutes, but you can do part of them or mix and match exercises from the various cards to make your own workouts. They are under the photos section. http://www.facebook.com/pages/Training-With-Tonya/231103626354

I recently gained access to a great workout facility at my workplace, and I think I'm going to add some lunchtime weigh training to my routine. Any suggestions, tips, links, etc for effective 20 minute weigh-training workouts?

Thanks!

I have something for you, but do you have time to shower? Cuz you'll need it.

I recently gained access to a great workout facility at my workplace, and I think I'm going to add some lunchtime weigh training to my routine. Any suggestions, tips, links, etc for effective 20 minute weigh-training workouts?

Thanks!

I have something for you, but do you have time to shower? Cuz you'll need it.

I am interested!

It can be difficult to do in a crowded gym but you can still pull it off pretty easily usually.

Circuit Style Training:

Day 1 (M/TR)
A1 - Chin-Ups (palm facing you) 3 sets of 10 reps (you can use an assist machine if you can't do 10 for bodyweight. *NO Rest*
A2 - Back Squat (can alos use Leg Press Machine or Hack Squat Machine) 3 sets of 10 reps *NO REST*
A3 - Push-Ups 3 sets of 10 reps (use modified from the knees if you can't do 10) *NO REST*
A4 - Deadlifts 3 sets of 10 reps
* After exercise A4: 2 min rest then repeat until all 3 sets are complete
* These exercises are done consecutively 1,2,3,4 with no rest in-between
* You should be able to do this within 20minutes

Day 2 (TU/F)
A1 - Push Press 3 sets of 10 reps - *NO REST*
A2 - Dumbell or Barbell Lunges (you can do walking lunges if you prefer) 3 sets of 10 reps
A3 - Dips 3 sets of 10 reps (use an assist machine if you can't do all 10 for bodyweight)
A4 - Bent Over Barbell Rows 3sets of 10 reps
* After exercise A4: 2 min rest then repeat until all 3 sets are complete
* These exercises are done consecutively 1,2,3,4 with no rest in-between

** Follow this for two weeks, then on weeks 3 and 4 add a 4th set to each exercise.
** If you do this in the morning / afternoon try and take a light walk in the evening
** Wed / Sat can be a rest day if needed but shoot for "active rest" with some kind of light cardio or Ab work if you can't get it in on the other workout days.

It can be difficult to do in a crowded gym but you can still pull it off pretty easily usually.

Circuit Style Training:

Day 1 (M/TR)
A1 - Chin-Ups (palm facing you) 3 sets of 10 reps (you can use an assist machine if you can't do 10 for bodyweight. *NO Rest*
A2 - Back Squat (can alos use Leg Press Machine or Hack Squat Machine) 3 sets of 10 reps *NO REST*
A3 - Push-Ups 3 sets of 10 reps (use modified from the knees if you can't do 10) *NO REST*
A4 - Deadlifts 3 sets of 10 reps
* After exercise A4: 2 min rest then repeat until all 3 sets are complete
* These exercises are done consecutively 1,2,3,4 with no rest in-between
* You should be able to do this within 20minutes

Day 2 (TU/F)
A1 - Push Press 3 sets of 10 reps - *NO REST*
A2 - Dumbell or Barbell Lunges (you can do walking lunges if you prefer) 3 sets of 10 reps
A3 - Dips 3 sets of 10 reps (use an assist machine if you can't do all 10 for bodyweight)
A4 - Bent Over Barbell Rows 3sets of 10 reps
* After exercise A4: 2 min rest then repeat until all 3 sets are complete
* These exercises are done consecutively 1,2,3,4 with no rest in-between

** Follow this for two weeks, then on weeks 3 and 4 add a 4th set to each exercise.
** If you do this in the morning / afternoon try and take a light walk in the evening
** Wed / Sat can be a rest day if needed but shoot for "active rest" with some kind of light cardio or Ab work if you can't get it in on the other workout days.

Oh boy! I'm not sure I can do any of these. My upper arms are super weak. But I will hold on to this till I can attempt! Thanks so much!!!

Ah don't sell yourself short. This is more of a strength and endurance circuit than a power or maximal strength circuit. If you do belong to a gym most have an assistance device for chin-ups and dips, so use it. Push-ups, do them from your knees and if you can't do all 10 that way it's fine, just work your way up. Don't increase the sets on week 3 until you can get all 10. Back Squat, leg exercise just use light weight and the same for deadlift, push press, and the barbell rows.