30 Minute Workout Week 1

The 30 minute workout week 1 focuses on building stamina, strength, as well as core stability. You must do the mobility drills before starting with this routine and stretch afterwards if you want to get the best result.

Perform this workout 3 times the first week. Start with 15-20 reps of each exercise moving from one to the next without minimal rest between exercises (by minimal we mean 2-3 seconds). After you complete one full circuit rest for 60 seconds then repeat. Feel like two circuits is not enough? Go ahead and add a third circuit.

The first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level and not what you think you should be able to do.


Exercise
Pushups from knees
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

30 Minute Workout Week 1 Tip:
Keep shoulders down and belly button draw in.
Sets Reps Weight/
Resistance
Tempo Time
 
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

30 Minute Workout Week 1 Tip:
Keep head up and shoulders back. No bending over at the waist or else.
Sets Reps Weight/
Resistance
Tempo Time
 
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


30 Minute Workout Week 1 Tip:
Stay light on the feet.
Sets Reps Weight/
Resistance
Tempo Time
 
Opposite Arm Oposite Leg Raise
1. Start by placing yourself on your hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body.
3. Return to the starting position and repeat with the other side.
4. Repeat for the required repetitions.
5. Always keep this movement slow and controlled.

30 Minute Workout Week 1 Tip:
Take arm out at an angle a bit, squeeze butt, and keep belly button draw in.
Sets Reps Weight/
Resistance
Tempo Time
 
Lateral Kick with bar
1. Stand with your feet shoulder width apart. Hold onto a stationary object with one hand.
2. Raise the opposite foot off the ground and kick laterally out to the side.
3. Keep the leg and foot elevated and repeat according to the prescribed repetitions.
4. Repeat with the other leg.

30 Minute Workout Week 1 Tip:
Hang on to chair or couch for support.
Sets Reps Weight/
Resistance
Tempo Time
 
Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

30 Minute Workout Week 1 Tip:
Draw belly button in and keep head and shoulders relaxed.
Sets Reps Weight/
Resistance
Tempo Time
 
Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.

30 Minute Workout Week 1 Tip:
Stagger the feet for better support and draw the belly button in to stabilize.
Sets Reps Weight/
Resistance
Tempo Time
 
Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.

30 Minute Workout Week 1 Tip:
Keep head up, elbows high, and shoulders back. No bending over at the waist or else.
Sets Reps Weight/
Resistance
Tempo Time
 
Jump Rope (side to side)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
Continue for the prescribed number of jumps or time.


30 Minute Workout Week 1 Tip:
Stay light on the feet.
Sets Reps Weight/
Resistance
Tempo Time
 
45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.



30 Minute Workout Week 1 Tip:
Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.
Sets Reps Weight/
Resistance
Tempo Time
 
Mini Band Ankle Walks
1. Start by placing a mini band around your ankles and standing with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.

30 Minute Workout Week 1 Tip:
Stick butt out a bit to target glutes more. Keep head and shoulder up.
Sets Reps Weight/
Resistance
Tempo Time
 
Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

30 Minute Workout Week 1 Tip:
Draw belly button in and keep head and shoulders relaxed.
Sets Reps Weight/
Resistance
Tempo Time
 

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