30 Minute High Intensity

This is a two round workout, may I suggest a quick lap or two around the track to get your heart rate up!

Round 1: Arms

  • Bicep Curls
  • Tricep Extensions
  • Tricep Kickbacks
  • Bench push ups

We did three sets of 10 each. (Let me tell you – your arms will feel a bit like jello after this round. Listen to your body I couldn’t complete the third set of push ups so I moved to the ground and did “girl push ups” with my knees on the ground.

Round 2: Lower Body/Cardio

  • Walking lunges
  • High knees
  • Quick jump (pick a line to follow and jump back and forth crossing it each time)
  • Side steps

We did two sets of these while walking one stretch between each exercise and walking one lap in between the sets. (Again lower body a bit like jello.) Again listen to your body I have weak ankles so I took it slow on the last lap of high knees. Remember breathe in through your nose and out through your mouth! I find it helps me push my self too.

[A little background: my gym’s track is more like a round square so each stretch is even and 12 laps = 1 mile.]

I’m a huge advocate for concentrating on total body workouts and not spot training, but I will tell you that I already feeling it in my triceps, shoulders, butt, inner thigh and outer thigh. This is sure to give you that jello feeling!

(I highly recommend stretching after every workout. I am in no way an expert this is just a suggestion, but I always feel better after stretching.)

Hope you like this workout!