Pressed for time but want to get in shape? The 30 Minute Workout is all you need 3-5 times per week!
Start each exercise with one set of 10-20 reps and move on to the next exercise, you will do this for three sets total with no breaks.
The Chop Squat Jumping Jack – Start in a squat position with your hands clasped low holding a five pound dumb bell, raise your hands up over head and jump up straight at the same time, that is one rep. Be sure to push off from your heel and not loading the move off of your knees! – 20 reps
Dips – Sit on a bench, place your hands on a bench beside your glutes, slightly push off the bench and lower your body down until your arms are at a 90 degree angle and push back up until your arms are straight, be sure not to lean forward and push out, doing so will put all of your weight on your shoulders, this is a tricep exercise. – 10-15 reps
Plank Press Up – Start in a plank with your forearms on the floor, raise up on to the right hand and then the left then come back down to your right forearm and then left, switch at 10 reps to lead with the left arm. Be sure to hold you’re belly in and keep your back straight, form is everything on this one! 10 reps each side
Scissor Jumping Lunges – holding a thee to five pound dumb bell, swing your arms as you jump into a reverse lunge, do this at a fast pace for cardio and fat burning. Stay focused on your form this also works your balance and is best done in front of a mirror. – 20 reps each side
Punch Kicks – Start in a sitting position on the floor, raise both hands in a fist, punch your right fist toward your left knee as you raise your left leg, do the same with the left fist toward your right knee.- 15 reps each side
Push Ups – An oldie but goodie! I prefer my push ups on a bar incline so I do not put too much pressure on my weak shoulder/rotator cuff, this allows me to keep a full plank position and do the full amount of 15 reps – 10-15 reps
Always add weights for strength training to promote bone density, muscle mass and to burn more calories. Muscle mass is especially important as we age since it decreases as we get older. Weight training has been proven to burn calories even after you are done training but cardio training stops burning calories the minute you stop the cardio routine.
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