It’s the beginning of the week, and you make a promise with yourself to knock out a good workout to ignite your week. Honestly you aren’t really feeling like working out, but you are disciplined and know what you need to do to stay healthy and fit. That’s cool… We all need an abbreviated workout to get our blood pumping again to take on the week of work and life. This 300 rep workout will exercise your upper body, lower body and core. Even better, it should take you less than 30 minutes to complete.
Finish all exercises as fast as possible. Only rest when you need to. Do 30 reps of each exercise.
Jog in Place – Click to view the video
Two minute warm up.
Muscles Worked: Total body warmup/cardiovascular exercise.
Upright Row Squat (Dumbbells) – Click to view the video
A great total body workout
Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.
Ab Twist (Dumbbell) – Click to view the video
To tighten up your core.
Muscles Worked: Abdominal muscles, back muscles.
Push Ups – Click to view the video
A classic upper body workout.
Muscles Worked: Pectorals, triceps, biceps, shoulders.
Calf Raise – Click to view the video
Pump these out fast…
Muscles Worked: Calves
Front- Shoulder Raise (Dumbbells) – Click to view the video
Burn those shoulders. Keep your back straight!
Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles.
Tricep Kickbacks – Click to view the video
Great for your triceps. Full range is important here.
Muscles Worked: Triceps, rear deltoid, core muscles.
Walking Lunges – Click to view the video
Walk it out!
Muscles Worked: Lower extremity, focus on quadriceps.
Pilates Crunch – Click to view the video
At a controlled pace…
Muscles Worked: Abdominal muscles, back muscles.
Squats (Body Weight Only) – Click to view the video
Do these fast…
Muscles Worked: Quadriceps, glutes, hamstrings.
Vertical Shoulder Raise (Dumbbells)- Click to view the video
To keep your shoulders strong and healthy…
Muscles Worked: Shoulders, trapezius, biceps.
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
