>Fast Track Your Way to Fitness


>What if I told you in 30 minutes you could tone your entire body, increase your fitness level and ignite your metabolism for some serious calorie burn?

Here is a quick and effective workout that will do just that in about 30 minutes. For optimum results, perform this workout three to five times per week. This workout can be performed anywhere and requires very little equipment. You can choose from resistance bands, dumbbells, kettlebells or clubbells, TRX or medicine balls.

Be sure to do a five-minute dynamic warm-up to get your nervous system fired up and your muscles warm. Perform each circuit 3 times with 30 to 60 seconds rest between each set and between the circuits.

Circuit One

A1-Lateral Lunges: Holding a kettlebell in each hand, step your left foot out to the side with each kettlebell on either side of your left leg. Keep you posture up (no rounding shoulders or lower back) and keep your abdominals tight throughout the entire movement. Push off your left leg back to starting position. Step your right foot out to the side with each kettlebell on either side of your right leg. Push off you right leg back to starting position. Repeat 10-15 times each side for a total of 30 repetitions.

A2-Lunge to Arm Curls: Holding a medicine ball or dumbbell in each hand, lunge forward with your left leg, pause and hold lunge position while curling both dumbbells. Lunge back to the starting postion. Lunge forward with your right leg, pause and hold lunge position while curling both dumbbells. Lunge back to starting position. Repeat 10-15 times each side for a total of 30 repetitions.

A3- Deadlift to Rows: While bending at the waist and knees, keeping you abs tight and shoulders back, hold a bodybar or barbell with your hands in a pronated position (palms down) about shin height. Come up to a standing position, keeping the bar close to your body and squeezing your glutes on the way up. Do this for 5 repetitions and immediately move to the starting bent-over position but from here you will bring the barbell from the starting position to your waist, performing 5 barbell rows. That is one total set of repetitions. Repeat this 5 x 5 sequence 3 times.

A4- Spiderman Push-Ups: Beginning in a push-up position with core tight and hands shoulder-width apart, perform a regular push-up but on the way down bring your left knee to your elbow. Pushing back up while keeping your core engaged, bring your leg back to the straightened starting position. Immediately do the same on with the right side. This is one repetition. Perform 10 total repetitions.

Circuit Two

B1- TRX Lunge to Flyes: Hold a TRX handle in each hand. Keep it taught and at chest level with arms out, elbows slightly bent and feet together. This is your starting position. Lunge forward with your right leg bring your arms together as if hugging a tree. Lunge back up and to the starting position. Lunge forward with your left leg and bring your arms together as if hugging a tree. Lunge back up and to the starting position. Repeat 10-15 times for each side.

B2- Mountain Climbers: Start in a push-up position and bring your left knee into your chest. Hold and squeeze for one count, then bring your leg back out to extended position, as if you’re running on the spot. Repeat on the other side. This is one repetition. Repeat for a total of 20 repetitions.

B3- Goblet Squats to Press: Hold a kettlebell with both hands on either side of the kb at shoulder level. Keep your abs tight and posture up as you descend for 3 counts just below parallel. Hold for 1 count at the bottom and power back up raising the kettlebell overhead. This is one repetition. Repeat 15 times.

B4- T-Push-Ups: Begin in a standard push-up position. Keeping your core engaged, slowly lower yourself to the ground keeping your elbows in. On the way back up, slowly proceed to twist your entire body to a side plank position and extend your arm up and out. Your body should be solid from head to toe with no drooping at the waist. Hold this position for 2 counts and slowly bring your body back to the starting push-up position. Repeat on the left side. Perform 8 for each side.

In all of your workouts, don’t short-change yourself. If you can easily perform the recommended reps for each exercise, try increasing the resistance by 10%, or decrease the rest intervals or even add in another round per circuit as you progress. Stay hydrated, properly fuel your workouts with a whey protein shake before and refuel afterwards for a better rate of recovery and progression.

Fast Track Your Way to Fitness

 

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