Body Blueprint 30 Minute Express Workout 1:

 

 

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Start your workout with a 5 minute cardio warm up. For example the crosstrainer, rowing machine, a walk, jog or skipping .

crosstrainer

Circuit 1

The following exercises - swiss ball push up to knee tuck, dynamic lunge to curl and dumbbell deadlift curl to press should be performed back to back with 30 seconds rest between exercises.

Your goal is to complete as many repetitions as possible within a 30 second time frame (while always paying attention to using strict exercise technique)

For example...

30 seconds of swiss ball push up to knee tuck, rest for 30 secs

30 seconds of dynamic lunge to curl (alternating each leg), rest for 30 secs

30 secs of dumbbell deadlift curl to press. 

Then take 60 secs recovery and complete this circuit one more time.

Circuit 2

The following exercises - dumbbell push up to row, dumbbell hang clean and 3 point dumbbell row should be performed back to back with 30 seconds rest between exercises.

Your goal is to complete as many repetitions as possible within a 30 second time frame (while always paying attention to using strict exercise technique)

For example...

30 seconds of dumbbell push up to row, rest for 30 secs

30 seconds of dumbbell hang clean, rest for 30 secs

30 secs of 3 point dumbbell row (15 secs each arm) 

Then take 60 secs recovery and complete this circuit one more time.

Followed by 30 seconds of bicycle crunches.

NB: As your fitness improves you can set a goal to increase your work time to 40 secs on and 20 secs off for all exercises. (As opposed to 30 secs on, 30 secs off)

Conclude with the 10 minute cardio blast - as per the accompanying workout spreadsheet at the top of this page.

(A walk/ run, crosstrainer or the rowing machine are excellent choices)

rowing machine