You CAN Do This! 30 Minutes, 10 Simple Exercises, 1 Minute Each

Grab a workout buddy!

Looking for a workout that’s loaded with challenging fat burning fun? Here it is! Simple, swift and doable for everyone. All you need is 30 minutes, a good attitude and an iron will. Shedding layers of excess fat and clothing (specifically, the proverbial sweatshirt wrapped around your waist, hiding your beautiful body) has never been easier or more fun. Grab a workout buddy if you please, a timer and let’s get-er done!

Remember, dedication and consistency is key to any successful lifestyle program. The following 10 exercises are to be performed for one minute each, with little or no rest in between. Complete your 10 exercises 3 times around, which will give you a rock’in 30 minute workout! Do this workout a minimum of 3 times each week for 2-3 weeks. By then you will have mastered the first  workout – ready for the next level.

The exercises I have chosen are the building blocks for many challenging variations which you will progress to very soon. Check back in two weeks for the next workout! Until then, have a blast getting stronger and leaner!  XO Allison


squat low!

1. Squats  Muscles: Glutes, Quadriceps, Hamstrings and core

Plant your feet hip width apart, arms at your sides and look straight ahead

Bend your knees, lowering your butt down and back parallel to the floor. Reach your hands to your heals on the way down

Press firmly through the heels of the feet and squeeze your butt on the way up

Jump Jack Smile!

2. Jumping Jacks  Muscles: Cardio

- Start in a standing position

- As you jump, sweep the arms up and over your head as you jump your feet laterally apart

- Jump back to starting position

- Make the jumping jack motion fluid and be gentle on your feet. Always hug your belly in for a softer landing!


3. Push ups  Muscles: Chest, Shoulders, Triceps, Upper Back, Core

- Start in a high push up position

- The hands are in line with the shoulders and slightly wider

- Look forw
ard or between your hands

- Keep the stomach tight so that your hips are in line with the rest of your body throughout the motion

- Slowly lower yourself as close to the floor as you can

- Push back up to the top position

- Repeat

Stay strong!

4. Squat Burpees Muscles: Core, Cardio

- Start in a standing position

- Place the hands on the floor in front of the feet

- Jump the legs back so that you are in a full push up position

- The shoulders and chest are directly above the hands

- The hips should be in line with the shoulders

- Make sure to keep the stomach tight

- Jump the feet forward to the hands

- Stand and repeat

Feel the love!

5. Lunges  Muscles: Quads, Butt, Hamstring

- Start in a standing position – holding 5-10 pound dumbbells is optional

- Take a big step forward, allowing the front knee to bend to a 90 degree angle

- Make sure to the shoulders stay over the hips the entire time

- Push through the heel of the front foot as you push back

- Abs contracted will help with stability

- Step slightly out to the side not directly in front of the other foot

 6. High Knees

Muscles: Cardio

- Start in a standing position

- Think of running in place but get your knees up as high as you can – this is common boot camp style exercise

- Try to be light on your feet

No one said this was easy!

Muscles: Core

- Start in a high push up position – then lower down onto the elbows and forearms. Keep your hands relaxed

- Contract the abs by hugging your navel to the spine

- Elbows are directly below the shoulders

- Keep the hips, ankles and shoulders in one line

- Hold and Breathe

Keep moving!

8. Mountain Climbers

Muscles: Cardio, Chest, Shoulders, Core

- Start in a push up position

- Shoulders are directly over the hands

- Hips are in line with the shoulders

- Jump one foot up so that you feet are staggered

- Using your abs jump the other foot forward as you jump the back

- Continue to switch your feet

Chiseled abs are in your future!

9.  Ab Work – Crunches

Muscles: Abs, Lower Back, Obliques

- Start on the floor with the legs bent and hands on your head

- Keep the elbows open

- Keep the chin up

- Keep the chest out

- Squeeze your butt and belly to stabilize the lower back

- Slowly sit up and control yourself on the way down

Squeeze your belly!

10. Leg  Raises

Muscles: Abs, Lower Back, Obliques

- Start laying on your back on the floor

- Place your hands at your sides and keep your head off the floor – clasp your hands lightly behind your head if you need more support

- Keeping your lower back pressed against the floor and squeeze your legs together, keeping them as straight as possible

- Slowly bring the legs up to a 90 degree bend in the hips, slowly lower two inches from the floor and keep your legs together – BREATHE!

Yay! Your done and you did a great job!

“Keep up and you will be kept up” ~ Yogi Bhajan

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