20-Minute Workout from November 2010 30 Minute Workout

The new November edition of the 30-Minute Workout is available and it's a killer. There's a circuit in there that'll take you 20 minutes to get through. I put the circuit together in a video for you to try out. Take a look, give it a try, and tell me what you think (that's of course, if you survived it....).

And don't forget, you can try the rest of the November workouts (the main workout AND the beginner workout) for just $4.95 by going to the link below and ordering, right now:

November 2010 30-Minute Workout

Here's a video of the workout with a description below:



Here's a direct link to the YouTube video:

20 Minute at home workout

These are what I call, Seven Ups and it's more of an advanced workout and it's a workout you can do at home, at work, anywhere you want:

You're going to do seven circuits of exercise with no rest between the exercises within the circuit. With each circuit, you are going to add an additional exercise from the prior circuit, until you are at the last circuit where you'll be doing 7 exercises in a row with no rest between exercises.

Circuit 1:
1. Crossover Reach Pushups -- 30 seconds
2. Rest 30 seconds

Circuit 2:
1. Crossover Reach Pushups -- 30 seconds
2. Y -- Forward Lunge -- 30 seconds
3. Rest 30 seconds

Circuit 3:
1. Crossover Reach Pushups -- 30 seconds
2. Y -- Forward Lunge -- 30 seconds
3. Twisting Jump Squats -- 30 seconds
4. Rest 30 seconds

Circuit 4:
1. Crossover Reach Pushups -- 30 seconds
2. Y -- Forward Lunge -- 30 seconds
3. Twisting Jump Squats -- 30 seconds
4. Decline Plank -- 30 seconds
5. Rest 30 seconds

Circuit 5:
1. Crossover Reach Pushups -- 30 seconds
2. Y -- Forward Lunge -- 30 seconds
3. Twisting Jump Squats -- 30 seconds
4. Decline Plank -- 30 seconds
5. Y-Sumo Squat on Toes -- 30 seconds
6. Rest 30 seconds

Circuit 6:
1. Crossover Reach Pushups -- 30 seconds
2. Y -- Forward Lunge -- 30 seconds
3. Twisting Jump Squats -- 30 seconds
4. Decline Plank -- 30 seconds
5. Y-Sumo Squat on Toes -- 30 seconds
6. Reverse Diagonal Lunge -- Toes -- 30 seconds
7. Rest 30 seconds

Circuit 7:
1. Crossover Reach Pushups -- 30 seconds
2. Y -- Forward Lunge -- 30 seconds
3. Twisting Jump Squats -- 30 seconds
4. Decline Plank -- 30 seconds
5. Y-Sumo Squat on Toes -- 30 seconds
6. Reverse Diagonal Lunge -- Toes -- 30 seconds
7. Bodybuilder Burpees -- 30 seconds

Should take you about 20 minutes to get through.

Let me know how it goes.

For more information on November 2010 30 Minute Workout, go to:

http://www.30-minuteworkout.com

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Last Chance for the 30-Minute Workout Special Offer

This is it. After 11:59 pm tonight, the prices on the 30-Minute Workout go up from where they are at right now.

Think of it this way. With this workout, you don’t need a gym membership, you don’t need any gym equipment (except a stability ball), and you don’t need a personal trainer.

If you were to train with me for one month, 30 minutes, 3 times a week, it would cost you roughly $300.

That means that with either of these special offer prices, you are paying 34-60 times LESS than that!! And that doesn’t even include what you’re saving on a gym membership!

More chatter from satisfied customers:

"I followed the beginner, intermediate and advanced workouts of the Lean Body Training Home Bodyweight Fat Loss Workouts. I was intimidated that I wouldn't be able to complete even the beginner program. Also, because of my skepticism, I took baby steps and held off on starting the eating plan until I felt more confident, which wasn't until a few weeks into the intermediate workout. Initially, after completing the beginner workout, I lost a few pounds and after finishing the advanced workout and having been on the eating plan for approximately two and a half months I lost an additional 25 pounds. Definitely surprised by the results. When I decided to start the program I didn't even have an actual goal in mind as to how much weight I wanted to lose because I never thought it was possible. However, after I started seeing results, I set a goal and stuck to it. I was a carboholic before I started the nutritional plan and was worried that I wouldn't be able to stick with it. After approximately a week and a half the carb cravings were gone and I actually started looking forward to the meals. There are such a wide variety of food choices that even a picky eater like myself had no trouble finding foods I love to eat. Once I made up my mind to follow the eating plan I didn't find it to be very difficult to stick to it, even with a busy lifestyle. I would recommend this program to anyone who is serious about losing weight and who desires a healthy lifestyle."

- Cheri Holland, Plymouth, Michigan

"I was skeptical about this class at first because I thought it would be too difficult and hard on my wrists and knees. I was already in the kick boxing class once a week then I added one fat loss class. I lost 7 lbs in a month and a half. I have enjoyed it so much I am now going two times a week along with my kick boxing class one time a week. I am 44 years old and I am in better shape than when I was in my twenties. And no, I am not kidding. My abdominals, legs, and arms are very defined. I have more energy and self-confidence than I have had in a long time. Yes, it is hard work, but when you leave you will be amazed how wonderful you feel. Michael is a wonderful instructor and knows that not everyone is on the same level. So he shows his class a low, medium, and high impact example for each exercise. He also mixes up the exercises for each class so we are not working the same body parts every time (and he plays good music)."

- Dawn Miller, Taylor Michigan

Last chance. Don’t pass up this offer to get in shape BEFORE everyone else tries to after the New Year.

30-Minute Workout Order Form

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30 Minute Workout Launch and INCREDIBLE Offer

Here it is, the launch of the new 30-Minute Workout system.

Let’s go over the Monthly option again:

You can purchase a membership where you receive TWO new 30-Minute Workouts a month (a beginner workout along with either an intermediate or advanced workout) that are each four weeks long AND also get the Lean Body Training Fat Loss Nutritional Guide.

The monthly price for this from now until Friday, September 24 at 11:59 pm is just $8.95 a month.

Now here’s the Package option:

You can buy FOUR MONTHS worth of the past workouts that I’ve put together in a package, for just a one-time charge. And remember, four months worth of these workouts actually equals EIGHT MONTHS since each monthly workout has two workout options.

So with this package option you’ll get EIGHT workouts that are each a month long, broken down into:

• 4 Beginner workouts
• 2 Intermediate workouts
• 2 Advanced workouts

Eight months of workouts, all for just $39.95 from now until Friday, September 24 at 11:59 pm.

But I’m going to make this offer even better for both options.

For the monthly option, it’s only going to cost you $4.95 for the first month.

AND

For the Package option, you can pay just $4.95 now, and then be billed the remaining $35 in 21 days.

Bottom line, whatever option you pick, you pay just $4.95 today in order to start working out with the 30-Minute Workout system, TODAY!

Don’t waste any time. Go to the link below to the order form to get this incredible offer on one of these options:

30-Minute Workout Order Form

Or, if you need to read up more on the 30-Minute Workout, how I came to develop it and why it works, go to the link below:

30-Minute Workout System

Remember, this special deal is only good until Friday, September 24, 11:59 pm so don’t miss out on this great opportunity to get started on burning fat NOW instead of waiting until after the New Year when you could be trying to work off an additional 10-15 pounds.

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Special Offer on The 30-Minute Workout

I talked to you last week over a pint of beer how we are about 16 weeks away from Christmas and how important these next few months are to get into an exercise routine as well as getting your eating in line in order to lose weight so that you don’t start off the new year in January, 10-15 pound heavier than you are right now.

This week I went over why a 30-minute workout works for me, how you can design your own 30-minute workout, and gave you a free video of a 30-minute workout that you can try out for yourself.

We’re almost at 14 weeks now until Christmas so times a wastin’.

But with all of that, you are still probably just saying “Thanks for that information Mike but, just give me the workouts and let me get started NOW.”

Fair enough.

And with that being said, I’ve got a special offer coming your way that I really think you’re going to like.

On Tuesday, September 21st, I’m going to be launching the re-vamped 30-Minute Workout system where you’re going to have a couple of options.

One option that you’ll have is just like I have it set up now: You can purchase a membership where you receive TWO new 30-Minute Workouts a month (a beginner workout along with either an intermediate or advanced workout) that are each four weeks long AND also get the Lean Body Training Fat Loss Nutritional Guide. This option is going to be at an INCREDIBLY reduced rate from what it goes for now.

A second option is new. In this option you can buy FOUR MONTHS worth of the past workouts that I’ve put together in a package, for just a one-time charge. And remember, four months worth of these workouts actually equals EIGHT MONTHS since each monthly workout has two workout options.

So with this option you’ll get EIGHT workouts that are each a month long, broken down into:

· 4 Beginner workouts
· 2 Intermediate workouts
· 2 Advanced workouts

This second, package option will be at a 20% DISCOUNTED rate than what the normal price will be.

These two promotional rates aren’t going to last forever.

I’ll be shutting down the 30-Minute Workout site on Sunday, September 19th and this special offer is going live on Tuesday, September 21st at around 9:00 am and will last until Friday, September 24 at 11:59 pm. After Friday night, the prices are going back up to their normal rates.

You’re not going to want to miss out on this and it’s giving you the PERFECT opportunity to lose weight NOW instead of waiting until after the New Year.

So check back on Tuesday, September 21st when it goes live to get your fat burning 30-Minute Workout at home without the need to waste your time wandering from exercise machine to exercise machine at the gym.

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Designing a 30-Minute Workout

You like the idea of a 30-minute workout because you find yourself like me: You just really don’t have time for anything longer.

There are just a few of steps that you need to take in designing a 30-minute workout: determining what exercises to do, then doing those exercises in a particular order, next, doing each exercise as well as resting for a particular amount of time. Let’s start with the type of exercises that you need to include.

There are six basic movements that you want to include in your workouts that will work the biggest muscles in your body: Squat, Core, Jump, Pushing, Single Leg, and Pulling.

Along with these movements, you can then break them down into a beginner, an intermediate, or an advanced variation.

Let’s look at each movement individually and then look at examples of each variation:

Squat – A beginner variation would be a Lying Hip Extension, an intermediate would be a full range of motion bodyweight squat, and a more advanced version would be a Sumo Squat on your toes.

Core - A Plank is one of the best core exercises out there. A beginner version would be a Plank on your forearms and knees, an intermediate would be a Plank on your forearms and toes, and an advanced version would be a Plank on your forearms and toes but your toes resting on the edge of a chair so that your body is on a decline.

Jump – A beginner version of a jump would be Jumping Jacks, an intermediate variation would be a Leap Frog, and an advanced version would be Bodybuilder Burpees.

Pushing – A beginner variation of a pushing movement would be a Pushup on the wall, while an intermediate version would be a Pushup on your knees on the ground, and an advanced version would be a Pushup on your toes, while resting your toes on a chair so that your body is on a decline.

Single Leg – A beginner version would be a Donkey Kick, an intermediate version would be a Reverse Lunge, and an advanced version would be a Crossover Forward Lunge on your Toes.

Pulling – Pulling exercises can be a bit tough with just using your bodyweight. Ideally you’d like to have something like a pullup bar (even if you can’t do pullups). But there are some modifications that you can do such as a Stick Up, and a Sky Dive with a W Pullback.

These are just some basic examples of each type of movement but as you can see, they encompass the use of your biggest muscles (shoulders, chest, upper back, core, and legs) in order to work your full body.

Now it’s a matter of putting them in some sort of order.

The best way to do this is to put them into a circuit where you’ll perform a certain number of exercises in a row with no rest in between. Maybe you want to do two exercises in a row, then rest for a bit. Or maybe you want to do 4 or 5 exercises in a row before taking a rest.

Let’s start with just three exercises as an example. Let’s say you were a beginner and you put together a circuit that would include a jump, a squat, and a push.

You could design it so that you first did Jumping Jacks, then you did a Pushup on the wall, then you did a Lying Hip Extension. You did all three of those in a row with no rest. Then you would rest for a bit, and then complete that circuit one or two more times.

The last piece is determining how long you want to do each exercise.

You could do each exercise for a set number of repetitions but, that makes it difficult to determine how much time it would take to complete those set of repetitions in order to know that you can get the workout done in 30 minutes.

A better way is to do each of those exercises for a set amount of time before moving on to the next exercise.

Let’s say that you’re going to do each exercise for 30 seconds. You’ll do the Jumping Jacks for 30 seconds, then immediately move on to the Wall Pushups for 30 seconds, then again with no rest, move on to the Lying Hip Extensions for 30 seconds. Then you’ll rest 30 seconds, and complete that same circuit two more times. After that, rest 60 seconds, and then go on to another circuit that you put together.

So in the above example, each time you do the circuit it would take you 120 seconds to complete (30 seconds for each exercise, then 30 second of rest between circuits). When calculating how long it would take to do this circuit 3 times, your total time would be 390 seconds (120 seconds for each of the first two circuits, then 150 seconds on the last circuit since you’ll be resting 60 seconds at the end and not 30 seconds).

Also, in reality, it’s going to take you about 10 seconds to move from one exercise to the next so include 10 seconds between the actual exercises. That will add in another 60 seconds to this circuit example, which will take the total time to 450 seconds, or 7 ½ minutes.

After that, you simply build some other circuits together of these exercise movements, until you have a 30-minute workout in front of you.

There you have it. A 30-minute workout template that you can use to build a quick and effective workout right in your own home with no exercise equipment necessary that’ll give you a better workout than if you did slow steady state cardio on the treadmill for an hour.

Tomorrow I’m going to show you a video of a full 30-Minute Workout that you can try out. It’s going to be a combination of beginner, intermediate and advanced moves and I think you’re really going to like it so make sure to check out my blog and/or watch for the e-mail tomorrow that’ll I’ll be sending out to let you know it’s viewable.

PS. Again, make sure to go over to www.30-minuteworkout.com and fill out the two quick fields to download the 3 free workouts that are available. Give one of them a try based on your training level and see for yourself how great of a workout you can get in just 30 minutes without all that fancy equipment that they have at the gym and you'll see that I truly am on to something.

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Why A 30-Minute Workout Works for Me

Some of you may know me personally. But most of you probably don't. So I'm going talk a little bit about my life.

Being a personal trainer is not my only job. I also work a full time job during the day for 8 hours.

So my day starts out between 5:15 and 5:30 each morning. Get ready for work, head out, and work a full day until about 3:00 in the afternoon. I rush home, let the dog out, then get my workout in.

Then I spend a little quality time with the dog taking her for a walk or just throwing the ball around outside for awhile. Then I make a quick dinner and then head out to teach one of my fitness classes that I teach 5 days a week.

I teach the class, then come home and work on the business part of the fitness business until roughly 10:00 at night.

Television? Don't have time for it (okay fine, I'll admit, it's on in the background pretty much every night that my Tigers are on but other than that, it doesn't come on much).

It's go-go-go from the moment I wake up until the time I'm ready to get back into bed for the night.

But look at the third paragraph again where I say I get my workout in. Read it again: I GET MY WORKOUT IN. With everything in that busy schedule, I still get a workout in. I rarely (if ever) miss it.

The workout I do isn't long. It's only 30 minutes because that's all the time in my schedule that I have.

What does your schedule look like really? I hear a lot of people say that they don't have time for a workout because they're just too busy with their work, taking the kids to their daily/nightly activities, etc. That's completely understandable, to a point. But, how much time do you spend at night watching TV? Just sayin....

I think when people think of "working out" they think the only way they can get a workout in is going to a gym. When you look at it like that, you're right, you probably don't have time because you have to drive to the gym, find something to do for an hour, and then drive home. That one hour workout in reality probably takes you between 90 minutes to two hours to complete after the travel time and getting the actual workout in.

It doesn't have to be like that. You can get a great workout in 30 minutes.

It's not going to be a light walk on a treadmill. It won't be a slow steady state pedal on a bike.

To get the effect that you want from a workout that only lasts 30 minutes, it has to be at a higher intensity. But, it's well worth it because you'll get better fat loss results, you'll get stronger, and since you only need to do a workout like this 3 times a week, you'll be saving a ton of time compared to a traditional gym workout that you'd do.

Tomorrow, I'm going to explain to you how YOU can simply design a 30 minute workout that you can do in your own home, with no exercise equipment except maybe a stability ball, that'll get you moving closer towards the look you're striving for.

Mike Navin, CSCS
www.30-minuteworkout.com

PS. Go over to www.30-minuteworkout.com and fill out the two quick fields to download the 3 free workouts that are available. Give one of them a try based on your training level and see for yourself how great of a workout you can get in just 30 minutes without all that fancy equipment that they have at the gym and you'll see that I truly am on to something.

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30 Minute Workout Over a Beer - 09/07/10

We just finished up the Labor Day weekend, the unofficial end of summer.

But, from my perspective, it's the start of the most important part of the year when it comes to fitness for you.

Grab a beer, and sit down with me for a few minutes while I explain in the video below.



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Beginner 30 Minute Workout - (Video) - 08/01/10

This is a circuit from the August 2010 Beginner 30 minute workout.

You're going to do 5 exercises in a row, each for the time listed next to the description below. Once you're done with the circuit, you'll rest 30 seconds, and then complete that circuit again, rest another 30 second after completing the circuit a second time, and then go on and do the circuit one more time.

Here's a video of it and the written descriptions are below:



Knee Taps - 30 seconds

1. Stand with your feet shoulder width apart, and bend your arms at the elbow right in front you of with your upper arms tucked into your sides.
2. Bring your left leg up as quickly as you can, touching your left hand with the top of your left knee.
3. Lower your left leg while at the same time bringing your right leg up and touching your right hand with the top of your right knee.
4. Continue back and forth between legs as quickly as you can and remembering to bring your legs up as high as you can to touch your hands until you have completed the recommended number of repetitions or time.

Side Leg Raise with Extension - 15 seconds on each leg

1. Kneel on your knees and hands and keep your back flat and arms straight from the shoulders to your hands on the ground.
2. Starting with the right side, raise your right leg (while keeping the knee bent and your upper body stable) up towards your right side until the leg is parallel to the floor.
3. Then extend knee so that your entire leg is straight and pointing to the right, while keeping your leg lifted in the air.
4. Pause for a second, then bend your knee back into towards your body and then lower the leg back down.
5. Continue doing all the repetitions or time on one side before moving on and completing all the repetitions or time on the left leg.

Cross Crawl - 30 seconds

1. Stand with your hands behind your ears and pull your shoulder blades together. Keep your eyes looking straight ahead.
2. Move your right elbow across your body and slightly down while at the same time, bringing your left knee up as high as you can. In other words, aim your right elbow towards your left knee.
3. Return your upper body to the starting position and place your left leg on the floor.
4. Follow the same movement aiming your left elbow towards your lifted right knee.
5. Continue alternating between both sides until you have completed the recommended number of repetitions or time.

Prisoner Squat - 30 seconds

1. Stand with your feet just greater than shoulder-width apart.
2. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
3. Start the movement at the hip. Push your hips backward and “sit back into a chair.” Make your hips go back as far as possible.
4. Squat as deep as possible, but keep your lower back tensed in a neutral position.
5. Don’t let your lower back become rounded.
6. Push with your butt muscles, hamstrings, and quadriceps to return to the starting position. Continue the movement for the recommended number of repetitions or time.

Spiderman Crawls - Knees - 30 seconds

1. Get at the top of a pushup position by resting on your hands and the tips of your toes. Your arms should be shoulder width apart. Make sure to keep your body in a straight line from your shoulders to your feet and to not sag or raise your hips.
2. Drop your knees straight down on the ground without moving them closer to your stomach.
3. Starting with your left leg, bring it forward towards your hand as far as you can and drop your foot flat down. Make sure to keep your body straight. Don’t raise your butt. Keep your arms straight/locked at the top of the position (don’t lower yourself).
4. Pause for a moment and then return your left leg to the starting position.
5. Do the next rep using the right leg and continue to alternate legs until you have completed all of the recommended repetitions or time.


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30 Minute At Home Workout - 5/25/10

Here's today's 30 Minute At Home Workout:

This is more of an intermediate level workout.



2 exercises back to back:

1. Do 10 repetitions of Bodyweight Squats then with no rest,
2. Do 10 repetitions of Kneeling Pushups, then again with no rest,
3. Go back and do 10 more repetitions of Bodyweight Squats followed by
4. Another 10 repetitions of Kneeling Pushups.
5. Continue going back and forth between 10 Bodyweight Squats and 10 Kneeling Pushups with no rest in between exercises for 10 straight minutes.

Then rest for about 4-5 minutes.

Then another 2 exercises back to back:

1. Do 10 repetitions (on each side) of Knee Taps then with no rest,
2. Do 10 repetitions (on each side) of a Stationary Lunge, then again with no rest,
3. Go back and do 10 more repetitions (on each side) of Knee Taps followed by
4. Another 10 repetitions (on each side) of a Stationary Lunge.
5. Continue going back and forth between 10 Knee Taps and 10 Stationary Lunges (on each side) with no rest in between exercises for 10 straight minutes.

Then you're done.

If you want to learn more about the 30 Minute Workout Program, click below:

30 Minute At Home Workout

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Weight Loss for Busy Women

We live busy lives. Get up in the morning, get the kids ready for school, go to work, come home from work, take the kids to their after school activities, cook the family dinner, help the kids with their homework, get the kids into bed, and then try to decompress for a little bit before going to bed ourselves. Wake up in the morning and repeat that cycle.

Where can you find time for exercise in all that?

It doesn't help that a study comes out that states in order for women to fight the flab, they need an hour a day of exercise.

At least an hour of moderate activity a day is needed for older women at a healthy weight who aren't dieting. For those who are already overweight — and that's most American women — even more exercise is called for to avoid gaining weight without eating less, the study results suggest.

One hour each and every day is a pretty tough sell. In a follow up to the article above, many women tend to kind of scoff at the idea:

Dr. Mary Tillema, 42, a neonatologist at the medical center, said an hour a day of moderate exercise will be tough. "I think that's a lot to ask of the typical person. If I don't watch what I eat, I gain, even though I try to consistently exercise."

Which is important to note that the study only dealt with looking at women that were exercising and not changing their diet. Diet is the most important part of weight loss. You can add in all the exercise you want but if you continue to eat a pizza a day, you're not going to see the scale drop much.

What makes me a bit curious though is that the study only talked about "moderate" exercise. According to the article, "moderate" exercise is defined as something such as brisk walking, leisurely bicycling and golfing.



Those are fine to do but, what if you were able to exercise at a higher intensity, for less time?

I had talked about a little bit ago in a post about interval training studies where subjects that did six interval training sessions of a 30 minute workout on a bike over a period of two weeks was just as effective as doing 10 hours of steady state cardio over the same period of time.

Meaning, you could cut the "moderate" exercise of 10 hours over a course of two weeks to three hours over two weeks if you increased the intensity to a "high" level.

30 minutes a day, three days a week of a high intensity workout to fight the flab.

Does that sound more doable for a weight loss program for the busy women of the world?

I've got a new product that is the PERFECT fit for this.

It's called the 30 Minute Workout.



It's a workout you can do three days a week that will take 30 minutes to complete AND it's a workout you can do right in your own home with the only exercise equipment that you'll need is a stability ball (which should only cost you between $10-$20 to purchase).

The workouts are intense, but, they use only your bodyweight as the resistance that you'll need to burn more calories than you would if you were to take a "moderate" walk for an hour.

Every month you'll get a new workout that will tell you exactly what to do, when to do them, and give you a description of each exercise so that you have the perfect form.

Actually, you'll get TWO workouts a month: One that will always be for a beginner, and the other one will be either an intermediate or an advanced workout (they will rotate from month to month).

The program also comes with a fat loss nutritional guide because as I mentioned, if you're not going to change your diet, then the exercise you add in isn't going to make much difference in your weight loss.

The cost? For the first month it's just $4.95 and after that it's $11.95 a month.

Think of it this way. This is a workout that you can do at home, with nothing more than a stability ball. No need to get in your car and spend the money on gas to go to a gym. No need for a gym membership. No need to hire a personal trainer.

It's a workout plan you can do right in your own home for less than $12 a month.

Still unsure?

How about if I let you tryout a 30 Minute Workout first before committing. In fact, I'll let you try out THREE workouts for FREE before committing one penny.

Just go to link below and you'll see a place where you can fill out your name and e-mail address and then you'll be able to download THREE sample workouts to try out and see if it's something that works for you.

Weight loss for busy women can be tough if the experts say that you need to exercise 60 minutes a day. But with the 30 Minute Workout, you can get BETTER results in more than HALF the time.

30 Minute Workout

You've got nothing to lose in at least trying these out for free. Give it a shot. You'll be shocked as to how effective they really are.

30 Minute Workout

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