by Heather Robertson
Here is week seven 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
Chair or bench top
Mat
Warm up
Run, or fast walk, around the block twice
30-second plank
Workout
Do six rounds of the following exercises. For example, if you’re a beginner, you’d do each exercise in the first column. Once you’ve completed all exercises in the column you’ll start over and go through them again. Do this six times. Time yourself and see how long it takes you then do this work out again in a few weeks and see if your time improved.
Beginner | Intermediate | Advanced |
| 5 Incline pushups | 10 Incline push up | 20 Incline push up |
| 5 Tricep dips | 10 Tricep dip | 20 Tricep dip |
| 5 Jump squats | 10 Jump squats | 20 Jump squats |
| 5 Plank with knee touch down | 10 Plank with knee touch | 20 Plank with knee touch |
Workout Examples:
Day 2
Equipment
mat
kettlebell
timer
kick-butt music
Warm up
1-minute, high-knee run
5-10 burpees (20 for advanced)
5-10 mountain climbers (20 for advanced)
Workout
Set your timer for 15 minutes and do as many rounds of the exercises as you can in that time. For example, if you’re intermediate, you’d do all the exercises listed in that column. One time through all the exercises equals one round. Keep a log of how many rounds you do so you can repeat it later for comparison.
Beginner | Intermediate | Advanced |
| 5 Frog jumps | 10 Frog jumps | 20 Frog jumps |
| 10 Single-handed kettlebell swing OR 10 pushups (if you do not have kettlebell) | 14 Single-handed kettlebell swing OR 14 pushups (if you do not have kettlebell) | 20 Single-handed kettlebell swing OR 20 pushups (if you do not have kettlebell) |
| 5 Backward stepping lunges each leg | 10 Backward stepping lunges each leg | 20 Backward stepping lunges each leg |
| 6 Bicycle crunches | 14 Bicycle crunches | 20 Bicycle crunches |
Workout Examples: