Wednesday Workouts : Week 1

by Heather Robertson

Here is a great work out that you can do in about 30 minutes or less.

Don’t worry if you don’t have any equipment, like kettle bells or weights. I’ve provided an “optional” exercise you can use.

You don’t need a lot of time to get a great work out. However, it is important to keep your body moving.

Disclaimer:  Please make sure to 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:

  • Oven timer, or Gymboss timer, set for 15 minutes,
  • Kettle bell (optional)
  • Mat
  • Kick-butt music

Warm up

  • Run around the block
  • 25 jumping jacks
  • 20 push ups

Work out:

Set your timer for 15 minutes and do as many rounds as possible before the timer goes off.

Beginner

Intermediate

Advanced

10 Squats20 Squats30 Squats
5 Burpees10 Burpees15 burpees
5 Double-handed swings using kettle bell. ALTERNATIVE: 5 backward stepping lunges if no kettlebell15 double handed swings kettlebell/ ALTERNATIVE: 15 backward stepping lunges if no kettle bell30 Double handed swings/ ALTERNATIVE: 30 backward stepping lunges with no kettle bell
5 Walking push ups10 walking push ups15 walking push ups

Squats

Click here for example video.

Burpees

Click here for example video.

Double handed Swings

Click here for example video.

OPTIONAL: If you don’t have a kettle bell, do the following:

Alternating backward stepping lunges

Click here for example video.

Walking push ups

Click here for example video.

Day 2

Equipment

  • Timer
  • Chair or bench
  • Bar bell, or hand weights
  • Kettle bell (optional)

Warm up

15 burpees

Click here for example video.

20 sit ups

Workout

Set timer for 20 minutes AMRAP (as many rounds as possible in time)

Beginner

Intermediate

Advanced

3 kettle bell snatches each arm/ no kettle bell 5 off set push ups5 kettle bell snatches each arm/ no kettle bell 10 off set push ups10 kettle bell snatches each arm/ no kettle bell 20 off set push ups
5 bent over row with barbell or had weights/ no barbell the 5 dive bombers10 bent over row with barbell or hand weights/ no weights then 10 dive bombers15 bent over rows with barbell or hand weights/ no weights 15 dive bombers
5 Jump squats15 jump squats20 jump squats
5 Tricep dips with chair or bench10 tricep dips with chair or bench15 triceps dips with chair or bench

Kettle bell snatch

Click here for example video.

OPTIONAL – If you don’t have a kettle bell, do this instead:

Offset push ups

Click here for example video.

Bent over row with barbell or hand weights

Click here for example video.

OPTIONAL – If you don’t have weights. do this instead:

Dive bomber push ups

Click here for example video.

Jump squats

Click here for example video.

Tricep dips, using a chair or a bench/step

Click here for example video.

Keep a log of your performance this week. Then, 8 weeks from now, you can repeat this work out to see how your rep count (the number of times you can do each exercise) improves.

Good luck and please let me know how you did in the comments section below!