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Fitness Friday : Two New 30 Minute Strength Workouts

By popular demand! It’s been a while since I updated my Ways To Move page so I decided to incorporate these workouts into the usual Fitness Friday post.

The following workouts are shorter than my usual ones – 30-40 minutes. For those days when you’re cramped on time but still want to get a decent strength sesh in. Especially important during all the busyness of the holiday season! The first workout is meant to be performed at a gym, but the second one you can do anywhere. So now you really have no excuses to skipping out on the strength training ;)

 

30 Min Full-Body Weight Lifting Workout

Alternating Sets – perform three times through

Push-ups  15 reps n/a Chest, front of shoulders
Bench dip  15 reps n/a Triceps
Kettlebell swings 20 reps 15-20 lbs Quads, glutes, inner thigh, back of shoulders

*If you can’t do toe push-ups, instead of doing them on your knees, do them on an incline off a bench or Smith machine. This mimics a full push-up more and better prepares you to do them off the floor.

 

Alternating Sets – perform three times through

Wall squat with hammer curl 15 reps 8-15 lb dumbbells Quads, glutes, biceps
Walking lunge with alternating shoulder press 20-30 reps 8-15 lb dumbbells Quads, hips, glutes, shoulders

*When doing the lunges, step forward with one foot, and press the opposite arm above your head as you lunge. This is to help keep your balance. Doing the same side at the same time may cause you to fall over! Remember not to rest your foot between lunges, keep moving forward.

 

Alternating Sets – perform three times through

Back extension on ball 15 reps n/a Lower back, glutes
Sit ups on ball 20 reps 0-15 lbs Abs

*When doing the back extension, think about squeezing your butt every time you lift up. It will take some of the pressure off your lower back and get your glutes working.

 

Alternating Sets – perform three times through

Hamstring curl on ball  15-20 reps n/a Hamstrings, calves
Prone jackknife  15-20 reps n/a Abs, shoulders

*If the hamstring curls are too easy, try lifting one foot off the ball and pulling in using only the other foot. MUCH harder!

 

30 Minute Living Room Workout

This is based off a workout I designed for my sister a while back. She’s in good shape and said it was brutal. Mission accomplished!

This chart is colour coded into mini-circuits. Perform exercises of the same colour one after another three times through, then move on to the next colour coded set. Once you finish the whole thing, start from the top! You should be able to get through the whole thing two times in 30-40 minutes with no breaks. Or you can just keep doing it until you’re blue in the face ;)

 

Jumping Jacks 30 sec Cardio
Speed skaters 30 sec Cardio, Back, Glutes
Jump squats 30 sec Cardio, Quads, Glutes
Mountain Climbers 30 sec Cardio, Back, Shoulders
Wall sit 60 sec Quads, glutes
Wide pushups 15 Chest, front of shoulder
Narrow pushups 15 Chest, triceps
Lunge jumps 30 sec Cardio, Quads, hips, glutes
Plank ups  60 sec Abs, shoulders, chest
Swimming 30 sec Back, glutes
Roll up 15 Abs

My only tip for this workout is to blare some motivating music and have fun working up a sweat in your living room!

 

As for my workout today, I walked all around my hometown with my mom. Fresh, non-polluted air. Empty space. Grass. It’s good to be back :) Happy weekend friends! xo

Let’s Get Physical

Hello friends!

No pretty pictures or friendly babble today. Nope. We are getting straight down to business ;)

As promised, here are two new full-body strength training workouts I designed for two very different clients. Pick your poison and enjoy!

 

Full Body Cardio and Strength Circuits

This is a workout I made for a client who has a lot of weight to lose. That means the exercises should be appropriate for someone dealing with excessive bodyweight and mobility restraints in mind. Listen to your body and stop if anything gets painful. Cardio sprints are added to burn extra calories off!

Start with 10 minutes on a cardio machine of your choosing. Make sure you’re warmed up and breathless by the end of it.

Circuit #1

Walking lunge with one arm alternating dumbbell shoulder press 24 reps 12 lbs Quads, glutes, shoulders
Dumbbell straight leg deadlift 10 reps 12 lbs Hamstrings, hips, lower back
Dumbbell diagonal woodchop 10-15 reps each side 12 lbs Obliques, legs, shoulders

Go through first circuit 2 times then hop on a cardio machine for 5 minutes hard work.

Circuit #2

Swiss ball squat with dumbbell bicep curl at bottom  15 reps 10-15 lbs Quads, glutes, biceps
Single leg dumbbell row 6 each leg 15-30 lbs Back, hamstrings
Toe touch crunch 20 reps 5-10 lbs Abs

Go through second circuit 2 times then hop on a cardio machine for 5 minutes hard work.

Circuit #3

Smith machine split squat (bring back leg forward to bend in front of body after every rep) 12 each leg Quads, glutes, hips
Incline push up on Smith machine 12 reps Chest, shoulders
Dumbbell overhead tricep extension  12 reps Triceps

Go through third circuit 2 times then hop on a cardio machine for 5-10 minutes hard work followed by a short cool-down and stretching.

 

Full Body Workout #4

A strength and weights-based workout designed for an experienced exerciser who is already flexible thanks to yoga and pilates. Aiming for overall “tone” at an already healthy bodyweight with a focus on compound movements and core.

Warm up on a cardio machine first for 5-10 minutes.
 

Seated machine chest press, alternating if machine allows 12-24 reps 10-20 lbs Chest, shoulders
Squat with front shoulder raise (holding swiss ball instead of medicine ball) 15-20 reps swiss ball Quads, glutes, hips, shoulders

 

Plank shuffle on medicine ball 60-90 sec Abs, shoulders
Diagonal woodchop with medicine ball 15 each side 5-10 lbs Obliques, legs, shoulders

 

Dumbbell bicep curl to shoulder press 10-15 reps 8-15 lbs Biceps, shoulders
Side plank with leg lift 30-45 sec Obliques, inner + outer thighs

 

Single arm cable row with reverse lunge 12 reps 15-30 lbs Back, biceps, quads, hips, glutes
Single arm 90 degree cable extension 12 reps 5-15 lbs Triceps

 

Single leg hamstring curl on ball 10 reps each side Hamstrings, calves
Ball pass 10-20 passes Abs

Don’t forget to stretch after!

 

See ya tomorrow for Fitness Friday where I’ll be answering all your running shoe questions!

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