30 Minutes Twice a Week

WORKOUT 1

Warm up

Set a 4 minute timer and repeat the circuit, always ensure that core engagement.

10 Walk outs (walk hands from feet into a high plank)

10 Speed Skaters

10 Plank shoulder taps (tap opposite shoulder with hand then switch sides, one tap is one rep)

10 Air Squats

Stretch off

Part 1

10 Minutes, set a 10 minute timer and repeat the circuit as many times as possible, rest for 30 seconds after each round

  1. 30 Squats, nice and deep hands on back of head.

  2. Hand release press ups, high plank lower down to floor, strong core engaged, release hands then push back up…core engaged and so dipping back.

  3. 30 Back Lunges, right leg

  4. 20 Plank Shoulder Taps

  5. 30 Back Lunges, left leg

REST FOR 30 SEC THEN REPEAT, CONTINUE UNTIL 10 MINUTES IS UP

Part 2

10 Minutes, set a 10 minute timer and repeat the circuit as many times as possible, rest for 30 seconds after each round

  1. 20 Curtsy Lunges each leg, just like you would to the queen to one leg at a time, so take leg behind and to the side as you bend it, bring back to standing then take it back again. 20 each leg

  2. 10 Broken down Burpee, from standing place hands on floor, step legs back into high plank,Lower all the way down then press back up into high plank, then step feet back in to hands and come back to standing. No jumping, core engaged!

  3. 20 Wide Leg Squats, Legs wide and toes pointing out

  4. 10 Tricep dips using a chair

REST FOR 30 SEC THEN REPEAT, CONTINUE UNTIL 10 MINUTES IS UP

COOL DOWN

Cool down with some nice slow high plank to low plank, cobra pose (up dog but fully from the floor) to table top to child’s pose. Repeat a few times slowing down breath and movement each time.

Take 3 Minutes to stretch off sitting down

WORKOUT 2

Warm up

Set a 3 minute timer and repeat the circuit, always ensure that core engagement.

2 Broken Down Burpees

10 Squats

10 Lunges, 5 each leg

Stretch off

Part 1

10 Minutes, set a 10 minute timer and repeat the circuit as many times as possible, rest for 30 seconds after each round

  1. 20 Alternative leg back Lunges, try get knee to floor

  2. 10 Walk outs from hands to feet, then hand release press up

  3. 20 Air Squats

  4. 30 Shoulder Taps

  5. 10 Mini Jump squats, in squat as you come up take a tiny hop up…really pull in and up with your core

REST FOR 30 SEC THEN REPEAT, CONTINUE UNTIL 10 MINUTES IS UP

Part 2

Set a 10 Minute timer. As you go you add one more rep to each exercise so you start on 1 of each, do all 3 exercises then 2 of each, then 3 and so on…let me know what number you get to!

  1. Broken Down Burpee

  2. Hand Release Press Ups

  3. Overhead Squats, use a towel and pull it tight then take it overhead the aim is to keep your arms from coming forward as you squat down

COOL DOWN

Cool down with some nice slow high plank to low plank, cobra pose (up dog but fully from the floor) to table top to child’s pose. Repeat a few times slowing down breath and movement each time.

Take 3 Minutes to stretch off sitting down

WORKOUTSMaricarmen JaramilloComment