I work 12 hour shifts and am lucky enough to have a gym in work!!
I get about 40 – 45 mins in the gym and try to mix it up as much as I can, covering mostly cardio/core.
Some of my rough nightly routines are below, they are pretty short liek I said, but there is quite a variety.
Some of the names you may need to google,lol
walk 2 mins
Plank 30 secs x2 set
Push up plank 30 secs x2 sets
thread the needle 15reps, x2 sets
Mountain Climber 30 secs x2 sets
Negative chinups
Reverse curls
french curls
skipping 4 mins
crunchs 100
6 mins bike
Stretchs
or
run 2 mins warm up
bicep curls sets of 12,10,8
Lunges x10 each leg, x3 sets
Weighted walking Lunges x10 lengths of gym
Skipping 5 mins
Crunchs x40
run 3 mins up/down gym
Crunchs x40
Sprint 1 min 18km(speed on treadmill, not distance covered in 1 min)
Crunchs x40
Twists with weights 24, 20, 16
Cross trainer 6 mins
2 mins walk cool down.
or
10 mins skipping
breakdown –
10 double bounce, feet together
10 single bounce, feet together
10 double bounce, running on the spot
10 single bounce running on the spot
10 single bounce, one legged, right foot
10 single bounce, one legged, left foot
10 double bounce front straddle (one foot in front, one behind, like a pair of scissors)
10 double bounce side straddle (feet together, feet apart)
8 mins bike
8 mins run
8 mins something else??
One routine could include the following:
100 Rope Turns
10 Burpees
10 Pushups
10 Bodyweight Squats
or
Plank 40 secs
Reverse curls
Push up plank 40 secs
Calf Stretches
thread the needle 15reps,
Hamstring stretches
Mountain Climber 40 secs x
do the above through x2 then do below.
Negative chinups
Crunchs 50
french curls with weights
crunchs 50
Negative chinups
Crunchs 50
calf stretch
skipping
some of these may have been done quicker than 40 mins and I would have filled that time with other cardio exercise.
No science just what I could squeeze into the time I had without getting bored.
Recently started adding in some rowing as well.