It’s time for back-to-school and life is suddenly busier. Schedules become fuller, demands get more urgent and our to-do lists gets bigger and more overwhelming. With 30 minute workouts, anyone can make time for fitness.
MAKE THE TIME FOR FITNESS EVEN WHEN LIFE IS BUSY.
Whether it’s back to school or life in general, when we get busy, we start to get stressed, we skip workouts, we stop taking time out for ourselves simply because we’re trying to keep more balls in the air that we can possible handle.
To make staying on track with fitness and being active doable and consistent when time is limited, focus on short, effective and little to no equipment needed workouts. And, I’m here to help.
You take care of back to school and the ever growing to-do list. I’ll take care of planning your workout.
This circuit workout can be completed in about 25-35 minutes including the warm-up before and stretching after. Warm up, perform the 6-exercise circuit 3 times and stretch. No rest between sets. Rest for 30 seconds after each circuit is complete.
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MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS
This workout is short, but that doesn’t mean it’s easy. After completing the first circuit as prescribed, if it’s too difficult, take a short 30-second rest between sets. When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. As your fitness level increases, safely and gradually decrease/eliminate the rest between sets and increase weights.
- mat (optional)
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or stretching.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Lunge with Dumbbell Rotation (1) Hold a single dumbbell with both hands just below your chin. (2) Step forward into a lunge with your left leg. As you lunge rotate your upper body toward the same side as the leg you’re using to step forward. Brace your core through the entire movement. (3) Repeat with the opposite leg. Lunge left and right is one rep. Targets: obliques, glutes, hamstrings, calves
Single Leg Dumbbell Row (1) Holding dumbbells in each hand with your palms facing each other, bend at the hip and lower your torso until it’s almost parallel to the floor. Raise your back let and hold it in the air. (2) Row the dumbbells to the sides of your torso being sure to tuck your elbows to our sides and keeping your back leg raised as you row. Complete one set on the left leg and then repeat on the right leg. Targets: upper back, lower back, glutes, hamstrings
Single-Leg Hip Raise (1) Lie face up on the floor with your left knee bent and your right leg straight. Place your arms out to your sides forming a “T” with your torso. (2) Keeping your body in a straight line and pushing on the heel of your left foot, raise your right leg until it’s in line with your left thigh. Hold your right leg in line with your left thigh as you raise your hips. (3) Push your hips upward, keeping your right leg elevated. (4) Pause, then lower your body back to the starting position. (5) Complete the prescribed number of reps on the left side and repeat on the right. Targets: glutes, hamstrings
Push Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: chest, shoulders, triceps
Plank Jacks (1) Lower yourself into a plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. (2) Jump both feet out in the opposite direction and then jump them back together. (3) Repeat this jumping motion making sure your core is engaged the whole time. Targets: abs, glutes, hip flexors, lower back
Jump Squat (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: glutes, quads, hamstrings
If you have a little extra time, add a quick ab workout:
Need a 30-minute cardio workout? Check out:
Click through below for more workouts you can knock out in 30 minutes or less? Try:
If you have any questions about the workout leave a comment or feel free to contact me at firstname.lastname@example.org. I’m happy to help.
I’d love to chat.
Is it time for back to school in your house? Is this time of year laid back or busy for you and your family?
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