Body Blueprint 30 Minute Express Workout 2:

 

 

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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 alternate dumbbell chest press, standing dumbbell curl to press and burpees 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 secs of swiss ball alternate dumbbell chest press, rest for 30 secs

30 seconds of standing dumbbell curl to press, rest for 30 secs

30 secs of burpees. 

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

Circuit 2

The following exercises - dumbbell forward & reverse lunge, push up with rotation, mountain climbers 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 forward & reverse lunge (15 secs each leg), rest for 30 secs

30 seconds of push up with rotation, rest for 30 secs

30 secs of mountain climbers 

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

Followed by 30 seconds of raised arm planks.

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