The workout is organised into three circuits where each exercise is performed directly after each other with no rest (called a superset). This will ensure you are burning as many calories as possible in the half hour. Each circuit consists of an upper and lower body exercise followed by a core exercise. Each circuit is performed three times before moving onto the next one. After each circuit has been completed there is 60 seconds rest.
Each exercise should be performed at a moderate pace although timed exercises should be performed as fast as possible but under control and with good technique.
All exercises focus on major and mutliple muscle groups, training larger muscles will increase your metabolism as bigger muscles need more energy! Also they have been suggested with little or no need for equipment which means that money isn’t an issue.
Stick to this workout for 4 - 6 weeks to begin seeing visible results by challenging your body 3 times a week! Force your body to make a change! Feeling the burn is fine but STOP if you experience pain!
Scroll down for the descriptions of the exercises but here is the workout!
Directions: Start this exercise in regular push up position, facing the floor. You arms should be fully extended with your palms flat on the floor. Your legs should also be fully extended with your weight placed on the balls of your feet. Keep your back straight and butt down while doing this exercise.
Begin to bend at your elbows, slowly lowering your chest to the floor. Continue until you reach the floor then extend your arms to return to the starting position to begin your next rep!
Too difficult? - Try performing it from your knees. This reduces the weight that you have to push up.
Too easy? - Try placing your feet on a chair or on your stairs. If you have access to a swiss ball this will increase the difficulty even more. This places more weight on your upper body which will increase the difficulty.
Lunges
Directions: Stand upright with feet shoulder width apart and toes pointed forward.
While keeping your back straight and head forward, take a large step forward and bend at the knees and hips until the knee one the back leg is an inch off the floor. Keep your weight on your heels and make sure that your knee doesn't go past your toes. Finally, push back up to the starting position to complete one rep.
Switch legs and repeat the steps above.
Too difficult? - If you find this too difficult only lower your body half of the way. You can adjust this to what ever your level, when it starts to get easier, go a little lower.
Too easy? - Jump out of the lunge and switch legs in mid-air so you can go straight into the next rep. Performing explosive exercises like this will improve your muscles power.
Dorsal Raise (Back Extension)
Directions: Begin by laying face down on your chest. Lift your head and shoulders 4-6 inches off the floor simultaneously in a smooth and controlled manner.
No jerky movements and keep your head facing the floor and your feet on the ground to avoid straining the lower back.
Too difficult? - If you find this too difficult then you can use your arms to assist you through the movement.
Too easy? - Move your arms in front of your head or add suitable weight as resistance. You should be able to perform the exercise under a controlled tempo.
Bent over row
Directions: Start this exercise in a 1/4 squat with your back at a 45 degree angle. Hold your weights out in front of your legs with your arms fully extended and flex your elbows bringing the weights up to your chest.
Lower the weight back to the starting position keeping your back straight and knees bent.
Perform it with lower weights to reduce the difficulty and increase the weight to add the difficulty.
Turkish Get ups
Directions: Start by laying flat on your back. Lift your right hand up directly above your shoulder keeping your arm straight. Position your left arm out to the side. While keeping your hand positioned directly above you begin to stand up. You can use your free arm for assistance by pushing off into the ground.
Once you have stood upright with the weight still above your head, reverse the movement back to the starting position where you begin the second rep with your opposite hand.
Too difficult? - Start from a seated position on a chair to reduce the distance you have to lift your body.
Too easy? - Add weight to your raised hand to increase the difficulty.
Plank push ups
Directions: Start this exercise by supporting your body weight on your forearms and balls of your feet. Similar to a push up position apart from that you are not supported by your hands.Your back must be straight and your butt down while doing this exercise.
Following the completion of the starting position, proceed to lift your right foream off the floor and support your right side with your hand. Then fully extend your right arm so you body is momentarily tilted. Then repeat this step with your left hand immediately. You should be what looks like an extended push up position.
Return your bodyweight to your forearms, with your right side followed by your left side so you are in the start position to complete the rep. Begin the next rep with your left arm first.
You should perform this exercise as fast as you can.
Too difficult? - Try performing it from your knees. This reduces the weight that you have to push up.
Too easy? - Try placing your feet on a chair or on your stairs. If you have access to a swiss ball this will increase the difficulty even more. This places more weight on your upper body which will increase the difficulty.
Tricep Dips
Directions: Start this exercise by sitting on a chair or step with your hands next to your thighs with you legs fully extended and with only your heels touching the ground. Support your weight on your hands and slowly move off the chair so your back is slightly in front of the chair. You may have to shuffle your feet further forward so that you can keep your legs straight.
Lower your body down towards the floor by flexing at the elbow to as far as 90 degrees. Make sure that your back is not too far from the chair.
Too difficult? - Try performing it with your knees bent. This allows you to use you legs for assistance.
Too easy? - Places your heels on a raised surface, a swiss ball would be a great way to increase the difficulty.
Squats
Directions: Start this exercise standing with your feet shoulder width a part. Slow bend your knees, push your butt back. You can cross your arms over you chest or keep them in front of you for balance. Continue to lower your butt similar to sitting down on a chair.
If you are a beginner go as low as 90 degree from the ground until you build better strength. Once you reach 90 degrees begin to extend your knees and return to the starting position.
Too difficult? - Perform a 1/4 squat instead which only requires you to squat to 45 degrees from the ground.
Too easy? - Perform a squat jump! Instead of slowly raising to the beginning, explode and jump off the ground!
Glute Bridges
Directions: Start this exercise by lying flat on your back on a mat. Legs should be bent to a 90 degree angle, feet flat on the floor. Arms should be out to the sides, palms facing upwards.
Extend hips upwards keeping your back straight and your abs tight. Hold for 2 seconds at the top, making sure glutes are fired, exhale and lower.
Complete intended reps and return to start position.
Too difficult? - Use your arms to push off into the group for extra leverage.
Too easy? - Once you have extended your hips try to fully extend your right leg out in front of you and hold, return to the starting position and repeat with the other leg.
Always consult your physician before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
