A 30 Minute Workout

This is another workout we used to do on board ship its a great 30 minute workout using a Z-curl bar and depending on what weight you can handle to start off either 10kg or 7.5kg on each end. If your in a rush or just want a quick workout then its worth a go as it works your muscles nicely.
All you need is:

• A Z-curl bar
• Loose Weights
• A mat if desired

To Start give yourself a 5 minute warm up, something like skipping jogging on the spot and stretches / flexing
then start wit a weight your comfortable with and do 10 reps of each exercise below straight after each other without dropping the bar.

• Arm Curl
• Upright Row
• Military Press
• Reverse Arm Curl
• Behind The Head Shoulder Press
• Overhead Tri-cep Curl
• Bent Over Row

Do Three sets of this 30 minute workout and if you have time bang out some Sit-ups 10 of each:

• Sit-Ups
• Sit-Up Twist
• Crunches
• Ankle Taps
• Inners
• Half-Sits
• Cycling Twist

If you wanted to add to this workout for that little more you could add a small Arm Circuit 10 reps of each:

• Press Ups
• Close Arm Press
• Wide Arm Press
• Tri Dips

Now quick stretch off, shower and back to work.