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.
www.30-minuteworkout.com
www.leanbodytraining.com
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Tuesday, September 14, 2010
Thursday, September 9, 2010
Stability Ball Core Workout 09-06-10
Three exercises in a row using a stability ball. Do each exercise for 30 seconds. Rest 30 seconds after doing the circuit then complete it 2 more times.
Stability Ball Rollout
1. Kneel in front of a stability ball and bring your arms close together and your hands on the top of the stability ball.
2. Roll your body forward so that your arms "climb" up the stability ball. Make sure to not let your hips sag or raise. Continue rolling over the stability ball until your elbows are touching the ball.
3. Pause for a moment, and then contract your abs and pull yourself back up to the starting position. Again, make sure that you are raising your hips or lower back to pull yourself back up, concentrate on using your abs to complete the movement.
4. Continue the movement for the recommended number of repetitions or time.
Plank -- Forearms on Stability Ball
1. Rest your forearms on a stability ball.
2. Raise your body in a straight line and rest your bodyweight on your forearms (that are on the stability ball) and toes so that your body hovers over the floor.
3. Keep your back straight and your hips up but not so high that your butt is sticking in the air. Hold (brace) your abs tight. Breathe normally.
4. Hold this position for the recommended amount of time.
Mountain Climbers -- Hands on Stability Ball
1. Place your hands on the top of a stability ball and rest on your toes with your body creating a straight like from your shoulders to your feet.
2. Keep your abs braced, pick one foot off the floor and bring your knee up to your chest.
3. Do not let your hips sag or rotate.
4. Keep your abs braced and return your leg to the starting position.
5. Perform the same movement on the other leg and return to the starting position. Continue alternating legs until you have completed the recommended number of repetitions or time.
Direct link to video:
Stability Ball Core Workout
www.30-minuteworkout.com
www.leanbodytraining.com
Facebook
Stability Ball Rollout
1. Kneel in front of a stability ball and bring your arms close together and your hands on the top of the stability ball.
2. Roll your body forward so that your arms "climb" up the stability ball. Make sure to not let your hips sag or raise. Continue rolling over the stability ball until your elbows are touching the ball.
3. Pause for a moment, and then contract your abs and pull yourself back up to the starting position. Again, make sure that you are raising your hips or lower back to pull yourself back up, concentrate on using your abs to complete the movement.
4. Continue the movement for the recommended number of repetitions or time.
Plank -- Forearms on Stability Ball
1. Rest your forearms on a stability ball.
2. Raise your body in a straight line and rest your bodyweight on your forearms (that are on the stability ball) and toes so that your body hovers over the floor.
3. Keep your back straight and your hips up but not so high that your butt is sticking in the air. Hold (brace) your abs tight. Breathe normally.
4. Hold this position for the recommended amount of time.
Mountain Climbers -- Hands on Stability Ball
1. Place your hands on the top of a stability ball and rest on your toes with your body creating a straight like from your shoulders to your feet.
2. Keep your abs braced, pick one foot off the floor and bring your knee up to your chest.
3. Do not let your hips sag or rotate.
4. Keep your abs braced and return your leg to the starting position.
5. Perform the same movement on the other leg and return to the starting position. Continue alternating legs until you have completed the recommended number of repetitions or time.
Direct link to video:
Stability Ball Core Workout
www.30-minuteworkout.com
www.leanbodytraining.com
Tuesday, September 7, 2010
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.
www.30-minuteworkout.com
www.leanbodytraining.com
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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.
www.30-minuteworkout.com
www.leanbodytraining.com
Wednesday, September 1, 2010
3-Day Breast Cancer Walk Recap
I’ve written before about my experiences last year in the 2009 Susan G. Komen 3-Day for the Cure and also talked about my recent involvement with the 60-Mile Men.
I walked in the Michigan 3-Day again this year and I think there’s one initial word that can summarize the whole thing: HOT. I don’t think I’ve ever felt heat like that, although, how often are you walking 20 miles a day continuously in it? If I had to bet, I was probably drinking about 3 gallons of water a day, and needed every ounce of it.
But, regardless of that little issue, it was another great experience.
Last year was the first year I walked in it and I’ll admit that I found the whole thing intimidating. Didn’t know what to expect. Was nervous about whether I’d actually be able to walk on average, 20 miles a day. I also had my cousin on my mind a lot. Thinking about what she was going through and overall just hoping everything else went okay as she was coming down the finish line of her treatments.
This year was a little different though. My cousin is free and clear, I had a better idea what to expect out of the walk, and overall was just more comfortable and relaxed.
I spent a lot of time on this walk talking to a lot of people while walking. It’s interesting but you tend to make “pit stop to pit stop” friends on this walk. You leave a pit stop (that’s a rest station where you can fill up your water, use the porta john, get medical treatment, etc), and you start walking again and you end up more than likely walking around some other people and just start talking. You do this for about an hour until the next pit stop and then pretty much find someone else to talk with after you leave the next pit stop.
When talking with people, you talk about why you’re walking and what it means to each person. Thinking back, I really don’t think there was one story that was the same between two people. Some were walking for a friend, or a relative, a mother, a sister, a daughter, and even a lot of people walking for no particular person, just walking because they wanted to do something for the cause.
But the one similarity that I found, and I saw this last year too, was just the positive energy that people had while on this walk. It’s not a walk where people are all frowns and sad.
Sure, there are sad moments. But for the most part, people are looking at this walk with determination to not let breast cancer take their spirit. Everyone seems to have the attitude of taking something bad and wanting to make a positive out of it.
The 3-Day is definitely designed around that: A true showing of what a small little group can do together when they focus on one goal and walk towards it.
I can’t say enough about this walk and how I think it really establishes a true sense of the concept of "community." When looking at what part each person is doing, and doing it because they have such passion for it, it gives you such a huge uplift in how strong the human spirit really is.
Everyone from the walkers doing the walking, to the crew that is doing their jobs at the medical stations, the food serving areas, to the safety crews out on the streets, to the personal and corporate donors who graciously gave to get people the money they needed to do the walk to the Susan G. Komen organizers who push through doing this weekend after weekend, city to city.
And then you have the support on the streets. The neighbors and people at the cheering stations leaving food out on tables and neighbors setting their sprinklers out for us to walk through. Maybe the most heartfelt are the little kids out there spraying you with water and handing you food and clapping with big smiles on their faces all while decked out in pink outfits.
All of these people, just doing their individual parts when put together makes for just an amazing community that I don’t think I’ve ever experienced in any other setting.
That sense of community got me to put together a short little video using of my video camera while on the walk.
I wanted to put something together to kind of try and give a sense of what this incredible community looks like through the eyes of a walker. To give a feel for what you see for three days out on the streets, in camp, and at the opening and closing ceremonies.
Hopefully those that have done the walk can relate and I hope for those that haven’t done the walk it’ll give you a little insight into what it’s all about and hopefully give you the motivation to be a part of the 3-Day community over the coming years. It’s a great adventure, and through all the fundraising, training preparation, doing the actual walk and everything else that’s involved, it’s worth it in the end.
Okay, enough talk. Take a look and make sure you have your sound turned on:
For a direct link to this YouTube video, you can go to the link below:
Breast Cancer 3 Day
I walked in the Michigan 3-Day again this year and I think there’s one initial word that can summarize the whole thing: HOT. I don’t think I’ve ever felt heat like that, although, how often are you walking 20 miles a day continuously in it? If I had to bet, I was probably drinking about 3 gallons of water a day, and needed every ounce of it.
But, regardless of that little issue, it was another great experience.
Last year was the first year I walked in it and I’ll admit that I found the whole thing intimidating. Didn’t know what to expect. Was nervous about whether I’d actually be able to walk on average, 20 miles a day. I also had my cousin on my mind a lot. Thinking about what she was going through and overall just hoping everything else went okay as she was coming down the finish line of her treatments.
This year was a little different though. My cousin is free and clear, I had a better idea what to expect out of the walk, and overall was just more comfortable and relaxed.
I spent a lot of time on this walk talking to a lot of people while walking. It’s interesting but you tend to make “pit stop to pit stop” friends on this walk. You leave a pit stop (that’s a rest station where you can fill up your water, use the porta john, get medical treatment, etc), and you start walking again and you end up more than likely walking around some other people and just start talking. You do this for about an hour until the next pit stop and then pretty much find someone else to talk with after you leave the next pit stop.
When talking with people, you talk about why you’re walking and what it means to each person. Thinking back, I really don’t think there was one story that was the same between two people. Some were walking for a friend, or a relative, a mother, a sister, a daughter, and even a lot of people walking for no particular person, just walking because they wanted to do something for the cause.
But the one similarity that I found, and I saw this last year too, was just the positive energy that people had while on this walk. It’s not a walk where people are all frowns and sad.
Sure, there are sad moments. But for the most part, people are looking at this walk with determination to not let breast cancer take their spirit. Everyone seems to have the attitude of taking something bad and wanting to make a positive out of it.
The 3-Day is definitely designed around that: A true showing of what a small little group can do together when they focus on one goal and walk towards it.
I can’t say enough about this walk and how I think it really establishes a true sense of the concept of "community." When looking at what part each person is doing, and doing it because they have such passion for it, it gives you such a huge uplift in how strong the human spirit really is.
Everyone from the walkers doing the walking, to the crew that is doing their jobs at the medical stations, the food serving areas, to the safety crews out on the streets, to the personal and corporate donors who graciously gave to get people the money they needed to do the walk to the Susan G. Komen organizers who push through doing this weekend after weekend, city to city.
And then you have the support on the streets. The neighbors and people at the cheering stations leaving food out on tables and neighbors setting their sprinklers out for us to walk through. Maybe the most heartfelt are the little kids out there spraying you with water and handing you food and clapping with big smiles on their faces all while decked out in pink outfits.
All of these people, just doing their individual parts when put together makes for just an amazing community that I don’t think I’ve ever experienced in any other setting.
That sense of community got me to put together a short little video using of my video camera while on the walk.
I wanted to put something together to kind of try and give a sense of what this incredible community looks like through the eyes of a walker. To give a feel for what you see for three days out on the streets, in camp, and at the opening and closing ceremonies.
Hopefully those that have done the walk can relate and I hope for those that haven’t done the walk it’ll give you a little insight into what it’s all about and hopefully give you the motivation to be a part of the 3-Day community over the coming years. It’s a great adventure, and through all the fundraising, training preparation, doing the actual walk and everything else that’s involved, it’s worth it in the end.
Okay, enough talk. Take a look and make sure you have your sound turned on:
For a direct link to this YouTube video, you can go to the link below:
Breast Cancer 3 Day
Monday, August 30, 2010
Follow Up to 200 Pushups in 5 Minutes
I know, it's been awhile since I blogged but, August was a busy month and had a number of projects that I was working on and it's the last full month of summer and just wanted to soak it all in.
But, it's back to the grind since Labor Day is only a few days away.
I mentioned awhile back about how I was doing 200 pushups in 5 minutes where basically I was spreading the pushups out over the course of the day and not just doing them in one session.
I continued doing this for a few weeks and I thought it worked great.
I changed things up a bit. Three days a week I would do pushups, and 3 days a week I would do pullups.
With the pullups, I didn't quite do 200 of them in a day. With pushups, you can do them anywhere, but with a pullup, you obviously need to have a pullup bar and since I'm on the go most of the day, I'm limited to when I can do pullups when I'm home and have access to my Iron Gym.
So I started off with just doing 50 pullups throughout the day. I would do 10 sets of 5.
After a couple of weeks of doing 200 pushups, 3 days a week and 50 pullups, 3 days a week, I add more to each exercise: I increased the number of repetitions per set of pushups that I was doing from 10 to 15 and the number of repetitions per set of pullups from 5 to 7. So I ended up doing 300 pushups a day, 3 days a week, and 70 pullups a day, 3 days a week.
I was really impressed by how simple this routine was, how it doesn't take long, and quite frankly, how great the results are for your upper body by just following these two simple movements.
I'm really starting to think that if you just used these two movements, added in some interval training, got your diet in line, that you wouldn't need much else.
So just remember to try and not complicate things too much. Stick with the basics, eat better (and less food if fat loss is your goal), and you'll be pleasantly surprised with the results.
If you haven't already, give this routine of pushups and pullups (if you have a pullup bar) a try for a couple of weeks and let me know how it goes.
www.30-minuteworkout.com
www.leanbodytraining.com
Facebook
But, it's back to the grind since Labor Day is only a few days away.
I mentioned awhile back about how I was doing 200 pushups in 5 minutes where basically I was spreading the pushups out over the course of the day and not just doing them in one session.
I continued doing this for a few weeks and I thought it worked great.
I changed things up a bit. Three days a week I would do pushups, and 3 days a week I would do pullups.
With the pullups, I didn't quite do 200 of them in a day. With pushups, you can do them anywhere, but with a pullup, you obviously need to have a pullup bar and since I'm on the go most of the day, I'm limited to when I can do pullups when I'm home and have access to my Iron Gym.
So I started off with just doing 50 pullups throughout the day. I would do 10 sets of 5.
After a couple of weeks of doing 200 pushups, 3 days a week and 50 pullups, 3 days a week, I add more to each exercise: I increased the number of repetitions per set of pushups that I was doing from 10 to 15 and the number of repetitions per set of pullups from 5 to 7. So I ended up doing 300 pushups a day, 3 days a week, and 70 pullups a day, 3 days a week.
I was really impressed by how simple this routine was, how it doesn't take long, and quite frankly, how great the results are for your upper body by just following these two simple movements.
I'm really starting to think that if you just used these two movements, added in some interval training, got your diet in line, that you wouldn't need much else.
So just remember to try and not complicate things too much. Stick with the basics, eat better (and less food if fat loss is your goal), and you'll be pleasantly surprised with the results.
If you haven't already, give this routine of pushups and pullups (if you have a pullup bar) a try for a couple of weeks and let me know how it goes.
www.30-minuteworkout.com
www.leanbodytraining.com
Thursday, August 5, 2010
Your Pants are Lying to You
I remember back in the day, I use to be able to go into a clothing store, find the waist and inseam size of a pair of pants I wanted, and just buy them without even having to try them on.
I was out shopping recently for some new shorts. For as long as I can remember, I can wear roughly a 32 or 33 waist pant size and feel comfortable in them.
But going through the racks, it was frustrating because all I could find were sizes 28, 30, 34, 36, etc. For the life of me, I couldn't find a 32 or a 33.
So I just decided to grab a couple of pairs of the size 30 and try them on and see what they felt like.
I Went into the changing room, tried them on and was shocked: They fit, and they were almost too loose.
For a split second, I was a bit excited, but, then I thought to myself "Wait a second, something's wrong here. There's no way I'm a 30." I checked the pants closely. There's no elastic anywhere to be found.
Just for testing purposes, I went back out and got a pair of size 34 to see how those fit. Put them on, buttoned them, and they fell right to the ground. And that's only one or two sizes larger than I normally wear.
I remember a few years ago when I was trying on some dress pants and noticed that there was this elastic pull on the sides. I thought that was pretty funny in that it allowed someone to wear a pair of pants smaller than what they could normally wear, say that they were wearing a size 32 but were actually stretching them to a size 34.
But in this most recent situation with the size 30, I think is taking it to a bit of an extreme. It also explains why there were no 32 or 33 sizes, because the guys that were actually wearing size 36 could fit in those instead.
Think about the ramifications of that though. If you're all of a sudden fitting into a size 33 or 34 where you are normally wearing a size 36 or 38, isn't that giving you the sense that you are in better shape from a waist measurement perspective?
Studies are showing that there's a strong correlation between waist size compared to your height and your risks of various health risks, rather than looking at the old standard of Body Mass Index (BMI).
If we are now making pant sizes bigger than what they actually are, just to make people feel better about their body shape, aren't we actually putting these people in the delusional mindset that they are at a healthy waist size, when in reality they may not be?
I guess looking back at my recent shopping endeavors, I've been seeing this for quite some time. I've always been a solid medium when it came to just your every day shirts, but looking through my closet now, I notice a lot more smalls sizes.
I even remember a couple of years ago not being able to find a bathing suit that fit that would actually stay on and having to go to the Juniors section to look for one (that didn't work out to well either but with the opposite problem).
I guess my point is that you need to be careful when buying clothes and to not get to excited when you're able to all of a sudden fit into a size that you normally haven't fit into and it isn't because you've been losing weight or body fat, because chances are, your pants are lying to you.
www.30-minuteworkout.com
www.leanbodytraining.com
Facebook
I was out shopping recently for some new shorts. For as long as I can remember, I can wear roughly a 32 or 33 waist pant size and feel comfortable in them.
But going through the racks, it was frustrating because all I could find were sizes 28, 30, 34, 36, etc. For the life of me, I couldn't find a 32 or a 33.
So I just decided to grab a couple of pairs of the size 30 and try them on and see what they felt like.
I Went into the changing room, tried them on and was shocked: They fit, and they were almost too loose.
For a split second, I was a bit excited, but, then I thought to myself "Wait a second, something's wrong here. There's no way I'm a 30." I checked the pants closely. There's no elastic anywhere to be found.
Just for testing purposes, I went back out and got a pair of size 34 to see how those fit. Put them on, buttoned them, and they fell right to the ground. And that's only one or two sizes larger than I normally wear.
I remember a few years ago when I was trying on some dress pants and noticed that there was this elastic pull on the sides. I thought that was pretty funny in that it allowed someone to wear a pair of pants smaller than what they could normally wear, say that they were wearing a size 32 but were actually stretching them to a size 34.
But in this most recent situation with the size 30, I think is taking it to a bit of an extreme. It also explains why there were no 32 or 33 sizes, because the guys that were actually wearing size 36 could fit in those instead.
Think about the ramifications of that though. If you're all of a sudden fitting into a size 33 or 34 where you are normally wearing a size 36 or 38, isn't that giving you the sense that you are in better shape from a waist measurement perspective?
Studies are showing that there's a strong correlation between waist size compared to your height and your risks of various health risks, rather than looking at the old standard of Body Mass Index (BMI).
If we are now making pant sizes bigger than what they actually are, just to make people feel better about their body shape, aren't we actually putting these people in the delusional mindset that they are at a healthy waist size, when in reality they may not be?
I guess looking back at my recent shopping endeavors, I've been seeing this for quite some time. I've always been a solid medium when it came to just your every day shirts, but looking through my closet now, I notice a lot more smalls sizes.
I even remember a couple of years ago not being able to find a bathing suit that fit that would actually stay on and having to go to the Juniors section to look for one (that didn't work out to well either but with the opposite problem).
I guess my point is that you need to be careful when buying clothes and to not get to excited when you're able to all of a sudden fit into a size that you normally haven't fit into and it isn't because you've been losing weight or body fat, because chances are, your pants are lying to you.
www.30-minuteworkout.com
www.leanbodytraining.com
Wednesday, August 4, 2010
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.
www.30-minuteworkout.com
www.leanbodytraining.com
Facebook
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.
www.30-minuteworkout.com
www.leanbodytraining.com
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