by Heather Robertson
Here is week five 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
Timer
mat
kick-butt music
Warm up
25 butt kickers
25 burpees
400 meter run or around the block
Do all the exercises listed as many rounds as possible in 20 minutes. You want to move as quickly from exercise to exercise while being safe to have the best time possible. You can do this work out again in a few weeks and see what the difference is in your time.
Beginner | Intermediate | Advanced |
| 5 T push ups | 10 T pushups | 20 T- pushups |
| 5 V-ups | 10 V-ups | 20 V-ups |
| 5 Broad Jump | 10 Broad Jump | 20 Broad Jump |
| 5 Ice skaters | 10 ice skater | 20 Ice skaters |
Day 2
Equipment
Timer
Kettle bell
hand weights or bag with cans or gallon of water for rows
Chair
Warm up
15 inch worms
25 jumping jacks
25 sit ups
Workout
Do three rounds of these exercises and time yourself. Keep track of how well you do. That way, you can repeat this work out in a few weeks and compare your progress.
Beginner | Intermediate | Advanced |
| 6 side burpees alternating sides | 12 side burpees alternating sides | 20 side burpees alternating sides |
| 5 single leg dip | 10 single leg dip | 15 single leg dip |
| 5 Kettle bell/ hand weight row each arm | 10 kettle bell/ hand weight row each arm | 15 kettle bell row/ hand weight each arm |
| 5 Bulgarian squats with or without weight | 10 Bulgarian squats each leg with or without weight | 15 Bulgarian Squats with or without weight |