by Heather Robertson
Here is week six of our Wednesday Workout series. I’m giving you two different days worth of workouts. These are workouts you can do in about 30 minutes or less.
(Click here for last week’s workout.)
And don’t worry if you don’t have equipment like kettle bells or weights. I’ve provided “optional” exercises you can use.
There are also example videos linked to each exercise to help you see how they are performed correctly. If these exercises are new to you, or it’s been awhile since you’ve tried them, please watch the videos and practice before doing the workout.
You don’t need a lot of time to get a great work out. Remember to take your time, stay safe, and keep your body moving!
Disclaimer: Please talk to your doctor, personal trainer, or other fitness or health professional before starting any exercise program. These are all examples of exercises I have used. However, everyone’s different, so what works for me may, or may not, work for you. Please always be careful when doing these or any exercises and listen to your body. In other words, stop or take a break whenever you need to.
Before trying the exercises below, please check out the video examples. Just click the exercise title/link to view the videos. It’s important to use good form and technique so you don’t hurt yourself while working out. Remember to practice the moves. The goal is to stay healthy and fit, not to get hurt! 🙂
Day 1
Equipment
Timer
kettlebell, or hand weights
Warm up
5-10 sit ups (do up to 20 if you’re at advanced level)
10 Jumping jacks (do up to 20 if you’re at advanced level)
1-minute, high-knee run (run in place)
Workout
Do four rounds of each of these exercises and time yourself to see how long it takes you to perform all four rounds. For example, if you’re a beginner you’ll do: 5 tuck jumps, 5 fighter lunges on each leg, 5 jumping jack push ups, and 5 rows on each arm. That’s one round.
You’ll want to move as quickly, and safely, as you can from exercise to exercise. Do this work out again in a few weeks to see the improvement in your time.
Beginner | Intermediate | Advanced |
| 5 tuck Jump | 10 tuck Jump | 20 tuck jump |
| 5 fighter lunge on each leg with or without weight | 10 fighter lunge on each leg without weight | 20 fighter lunge each leg with or without weight |
| 5 jumping jack push ups | 10 jumping jack push ups | 20 jumping jack push ups |
| 5 kettlebell or hand weight row on each arm | 10 kettlebell or hand weight row on each arm | 15 kettlebell or hand weight row on each arm |
Workout Examples:
Day 2
Equipment
bench, or firm couch (for hip thrusters)
interval timer (or clock with second hand)
mat, or towel
Warm up
Run around the block
5-10 sit ups (do up to 20 if you’re at advanced level)
5-10 push ups (do up to 20 if you’re at advanced level)
Workout
Set your timer for the work out time based on your level. If you’re a beginner, you’ll set your timer for 12 minutes. During your 12 minute work out, you’ll do each exercise for a certain period of time (see bulleted list of work out/rest times below). Then, you’ll get a rest period.
For example, if you’re a beginner you’d do hip thrusters (as many times as possible) for 30 seconds, then rest for 30 seconds. Then, you’d do the next exercise for 30 seconds, followed by another 30 second rest. You’d do this until you’ve worked out the entire 12 minutes. Intermediate and advanced-level work outs have longer work times and shorter rest times.
- Beginner: 30 second work/ 30 second rest 12 minutes work out
- Intermediate: 40 second work/ 20 second rest 16 minute work out
- Advanced: 50 second work/ 10 second rest 20 minute work out
Beginner | Intermediate | Advanced |
| hip thrusters | hip thrusters | hip thrusters |
| clock lunges on each leg | clock lunges on each leg | clock lunges on each leg |
| Russian kicks | Russian kicks | Russian kicks |
| side-plank hip dip | side-plank hip dip | side-plank hip dip |
Workout Examples: