by Heather Robertson
Here is week four 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.
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
- towel (for lower back during sit ups)
- timer
- kettlebell, or hand weight (you can also use a grocery bag with cans)
- mat
- kick-butt music
- jump rope
Warm up
20 jumping jacks
20 mountain climbers
25 jump rope rotations
AMRAP (as many rounds as possible) set your timer for 20 minutes and do as many rounds as you can of these exercises.
Choose a category (beginner, intermediate, or advanced) and do all the exercises in that category. The total workout takes 20 minutes. You’ll want to do as many rounds as possible. Each round equals all the exercises listed in the category. So, you’ll want to move as quickly from exercise to exercise to see how many rounds you can complete. Keep track of how well you do so you can repeat this work out in a few weeks and compare your progress.
However, please remember to be careful and have fun!
Beginner | Intermediate | Advanced |
| 5 Burpees | 10 Burpees | 20 burpees |
| 5 Tactical lunges – use a kettlebell hand weight or a grocery bag with cans inside. | 10 Tactical lunges – use a kettlebell hand weight or a grocery bag with cans inside. | 20 Tactical lunges – use a kettlebell hand weight or a grocery bag with cans inside. |
| 5 Sit ups | 10 Sit ups | 20 Sit ups |
| 5 Spiderman push ups | 10 Spiderman push ups | 20 Spiderman push ups |
Day 2
Equipment
- timer
- kettlebell
- hand weights, or barbell with weight
- jump rope
Warm up
Run 800 meters or around your block 2 times
20 burpees
25 sit ups
Workout
AMRAP (as many rounds as possible) set your timer for 20 minutes and do as many rounds as you can of these exercises. Keep track of how well you do so you can repeat this work out in a few weeks and compare your progress.
Beginner | Intermediate | Advanced |
| 3 Windmills Each side – if no kettlebell do 3 arm lift planks each side | 5 windmills each side – if no kettlebell do 5 arm lift planks each side | 10 Windmills each side – if no kettlebell do 10 arm lift planks each side |
| 5 kettlebell snatches each arm – if no kettlebell 5 tricep push up | 8 kettlebell snatches each arm – if no kettlebell 8 tricep push ups | 12 kettlebell snatches each arm – if no kettlebell 10 tricep push ups |
| 5 Curtsy squat each leg, with or without weights | 10 Curtsy Squats each leg, with or without squats | 15 Curtsy squats each leg, with our without weights |
| 20 jump rope rotations | 40 jump rope rotations | 60 jump rope rotation |