When you think of Schwarzenegger’s workouts, visions of him lifting heavy barbells on Muscle Beach might come to mind. However, his recent routine introduced in the Pump Club Newsletter leans more towards CrossFit AMRAPs, offering a powerful pump without the need for extensive equipment.
Arnie poses the question, “Ready for the 30-30 challenge?” With timed sets, you’ll be clocking numerous reps in a brief time frame, resulting in a vigorous workout that promises both a dynamic pump and cardiovascular advantages.
This routine not only pushes your muscular endurance but as you strive to surpass your previous set’s reps, your cardio gets an intense boost. Concerned about equipment? Arnie’s got you covered with both bodyweight and dumbbell variants.
For those aspiring to achieve that classic Schwarzenegger physique, this workout is your ticket.
Table of Contents
Schwarzenegger’s 30-Second Workout Guide
Schwarzenegger suggests, “Set a timer for 30 seconds using either a stopwatch or your phone. Strive to achieve the highest rep count in that interval. Follow this with a 30-second rest before proceeding to the next exercise. In just 10 minutes, you can finish two rounds. For a heightened workout intensity, aim for four rounds, summing up to 20 minutes.”
Bodyweight Exercises
1. Alternating Lunges:
Stand tall. With a raised chest, step one foot back and lower until the rear knee almost touches the floor. Push up forcefully, take a brief pause, and switch to the other leg.
2. Press-Ups:
Start in a robust plank position, ensuring a tight core and hands directly under your shoulders. Bend your elbows, lowering your body close to the ground. As you push up, keep your arms adjacent to your body.
3. Pull-Ups, Inverted Rows, or Supermans:
- Pull-Up: Holding a pull-up bar with a grip slightly wider than your shoulders, hang with outstretched arms. Pull yourself up by flexing your elbows and contracting your shoulder blades. Once your chin clears the bar, pause and gently return to the start.
- Inverted Row: Secure a hold on rings or a bar at hip level. Lean back until you’re in a suspended position with arms straight. Draw yourself up towards the rings or bar, pause, and then slowly return to the initial position.
- Supermans: Lie face-down with arms extended forward. Engage your back muscles, lifting your upper body and legs simultaneously. Hold briefly, then descend, readying for the next repetition.
4. Squats:
From a standing position, with a proud chest, push your hips back and bend your knees until thighs align with the ground or go beyond. Push up to return to the start.
5. Mountain Climbers:
Assume a plank position, ensuring a straight alignment from head to heels. Drive one knee toward the opposite elbow. Return to the plank and alternate legs. Execute this either at a rapid pace for cardio benefits or slower to hone core strength.
Dumbbell Exercise Overview
Dumbbell Reverse Lunges:
Start by standing straight, a dumbbell in each hand. Take a step back with one foot, descending until your back knee is close to the ground, ensuring your chest remains upright. Stand up with strength, pause briefly, and then alternate the leg.
Dumbbell Bench Press:
Lie down on a bench, elevating the dumbbells above your chest, palms facing out. Slowly lower the weights down beside your chest at about a 45-degree angle from your shoulders. Forcefully push them back up, readying for the next rep.
Dumbbell Rows:
Holding the dumbbells, lean forward from your waist with a neutral spine. Pull the weights up to your hips, focusing on contracting your shoulder blades. After a pause, release them down to the initial position.
Dumbbell Squats:
Hold the dumbbells near your shoulders, palms towards you with elbows tucked in. Engage your core and lower into a squat. Once your thighs align with the floor, press through your heels to return to the standing position.
Weighted Dumbbell Crunches:
Position yourself on the floor, knees bent, and feet planted. Hold a dumbbell either over your chest or extended overhead for a heightened challenge. Engage your core, lifting your upper body off the floor. At the peak of the crunch, hold briefly, then slowly return to the beginning.
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