這個教程非常新，2013年出的，豪頓教練已經50多歲，再次說明保持運動是多么重要！ 

16個30分鐘的極限練習——16 EXTREME 30-MINUTE WORKOUTS

Resistance Workouts:

• Total Synergistics. A full-body resistance workout that triggers fast, powerful changes to your body's composition.
• The Challenge. Strengthen your entire upper body by stacking push-ups and pull-ups in ways you've probably never seen.
• Incinerator. Bring It 'til there's nothing left to bring. A full burnout session that pushes you past your limits.
• Eccentric Upper. Time under tension is the key to creating lean-muscle growth fast. This upper-body blast will have you begging for mercy.
• Eccentric Lower. You'll be slowing down the eccentric (or negative) half of each movement to carve a ripped lower body—faster.
• The Warrior. When you need a one-size-fits-all workout that can be done anytime, anywhere, this is your drill.

Power Workouts:

• Agility X. This fusion of aerobic and anaerobic energy improves your precision, flexibility, balance, and strength.
• Triometrics. Increase your speed and power in a fraction of the time with this explosive next-generation plyo workout.
• Decelerator. Balance your ability to go up strong and come down safe with multi-angle deceleration training.

Cardio Workouts:

• CVX. Now resistance is combined with intervals to give you that full-body burn and power up your core.
• MMX. Burn fat by taxing your strength, endurance, and flexibility with this martial arts–based cardio workout.
• Accelerator. Increase your cardiovascular and muscular efficiency, resulting in more bang for your fat-burning buck.

Core, Flexibility & Balance Workouts:

• X3 Yoga. A flow-style practice that improves your musculoskeletal flexibility, balance, stamina, and core strength.
• http://m.bmm520.net/jc/shjk/2015/0929/5638.html