Stay Fit with this Fast 30 Minute Workout!
The winter months seem to keep everyone so busy, making lack of time the go to excuse for not working out. You work all year to keep yourself fit and keep your conditioning right but these busy months can put you so far back; statistically people gain 10-15 pounds the two months before the New Year. A quick 30 minute total body workout like this could be just what you need to keep you moving forward in the holiday season.
15 Kettlebell Deadlifts
15 Pushup Ladder (1-5)
15 Walking Lunges (30 steps)
15 Chest Supported Row Ladder (1-5)
15 One and Half Situps
2 minutes Jumping Rope
1 minute rest
(repeat 3-4 rounds)
A full body exercise that targets you posterior chain. This exercise adds muscle to the hips, glutes, hamstrings, and back. Start with the kettlebell between your legs, legs shoulder-width apart, handle at the forefoot/bony portion of foot, hinge from your hips, grab the kettlebell drive through your heels. Stand tall, pull shoulder blades together, and squeeze your glutes. The return to the ground should follow the same path as before. Another key on this exercise is to keep your core completely engaged and a flat back. To really target your hamstrings/glutes and get the most out of this exercise I recommend a 4 second controlled lowering of the weight with a brief pause/contraction of the glutes at the top. Complete 15 repetitions Men at 20-32kg, Women at 8-16kg.
Pushup Ladder (1-5)
A full body exercise that adds muscle to the chest, shoulders, and triceps while also working your core. This variation makes a set of 15 pushups a little more challenging and is a simple trick. Start from the up position of a pushup complete 1 repetition hold at the top for 1 second, then 2 repetitions hold at the top for 2 seconds, 3 repetitions hold at the top for 3 seconds, 4 repetitions hold at the top 4 seconds, last 5 repetitions hold at the top for 5 seconds. The key to this movement is keeping your form tight and really engaging your core and glutes, think flex in the plank position, full range of motion.
A lower body exercise that adds muscle to the thighs, glutes, hamstrings, and hips and is really a go to exercise that you can never get enough of! Begin with feet shoulder-width apart take a long step forward, your front is flat on the ground, 90 degrees at both knees, your trailing leg works as a stabilizer for the movement. To get the most out of this exercise a long step with a controlled drop to the ground, with a brief pause in between each repetition. Complete 15 repetitions each leg 30 total steps
Chest Supported Row Ladder (1-5)
This is a great exercise progression that will add muscle to your lats, upper and middle back, and rear deltoids. First lie on an incline bench (this is to take your lower back stability and/or weakness out of question) chest down grab two dumbbells you will pull the weight up enough to engage your whole upper back pause 1 second on your first repetition, do 2 repetitions pause 2 seconds, 3 repetitions pause 3 seconds, 4 repetitions pause 4 seconds, and then 5 repetitions pause 5 seconds. Find a weight is about 50-65% your normal bent over row weight for 8-10 repetitions for men 20-45lbs, for women 8-15lbs are my recommendations.
One and a half situp
A great progression to a basic situp that will give your abs a little burn! Lie on your back, feet on the ground, knees bent, arms straight up, exhale crunch, pause, return to lying, arms still straight up then situp up touching your toes at the top that is 1 repetition. Complete 15 repetitions.
Grab a jump rope, skip, knees high, double unders, keep it interesting and keep going for 2 minutes straight.