If you're anything like me, making time to workout can sometimes be a challenge. One way to combat the problem is by decreasing the total time in the gym. In order to do this effectively it's imperative to pile on the intensity. Here's a great sample workout that allows you to be in and out of the gym in 30 minutes.
Do a thorough 10-15 minute warm up by doing my Maximize Mobility program.
Grab a heavy kettle bell. The heavier the better, as long as your form can stay perfect. Focus on keeping your abs tight and rib cage neutral through the whole range of motion. Hinge your hips back keeping your body weight in your heels. Tuck the kettle bell as far between your legs as possible without rounding your back. Remember that this is a hip hinge first and foremost. Dig your heels into the ground snapping your hips upward while swinging the kettle bell up to shoulder height. Allow the KB to retrace its path back to between your legs as far back as possible. Repeat for ten reps.
Get into push up position: hands under your shoulders at shoulder width with your feet hip width. Tighten your thighs, glutes, and abs. Lower yourself to the floor so you make a bridge from your feet to your chest. Make sure your hips and stomach are off the floor while keeping your thighs, glutes, and abs tight. While holding this bridge, pick your hands up off the floor and extend your arms out wide at shoulder height just a few inches off the floor. Put your hands back under your shoulders and push yourself up. Repeat ten times.
Give me ten dead bugs per side while keeping your upper body in a crunch. While lying on your back, extend both your arms and legs straight up in the air at full extension. Begin to hold your ab crunch. Draw your right arm above your head and left leg toward the floor while keeping your other arm and leg in place aimed at the sky. Maintain your ab crunch. Bring them back straight up at full extension. Repeat for the other arm and leg. Do ten reps on each side.
Get into pus h up position. Tighten your thighs, glutes, and abs. Without moving or rotating your hips, tap your left shoulder joint with your right hand and get back into push up position. Repeat for the other arm. Do ten reps for each arm.
Repeat for ten minutes.