Body Blueprint 30 Minute Express Workout 3:

 

 

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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 - squat jump, swiss ball iron cross and swiss ball leg curl 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 squat jumps, rest for 30 secs

30 seconds of swiss ball dumbbell iron cross, rest for 30 secs

30 secs of swiss ball leg curls. 

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

Circuit 2

The following exercises - dumbbell reverse lunge with side & front raise, dumbbell deadlift to row and swiss ball push up 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 reverse lunge with side & front raise, rest for 30 secs

30 seconds of dumbbell deadlift to row, rest for 30 secs

30 secs of swiss ball push ups 

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

Followed by 30 seconds of V ups.

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