Looking for a serious sweat?! This 30-Minute Total Body Workout Plan includes strength and cardio for an efficient exercise routine that will make you WORK!
Hey, friends! It's time for another monthly guest post from my friend and favorite personal trainer, Mark!
As my regular readers know, I've been collaborating with Mark for a few months now to bring you some "official" workouts and exercise inspiration from a REAL personal trainer. Mark and his wife Amy own the Anytime Fitness gym here in Madison, and it's been an awesome learning experience and physical challenge to get to work with him on a regular basis. Best of all, Mark is a dad to two young boys, so he understands how difficult it can be to squeeze in workouts and juggle everything on our plates. He's patient with me (and the other ladies who attend his regular classes), and he never designs an exercise plan that requires more than 20 or 30 minutes of my (precious!) time. Plus, we have fun...which is really the key, right?!
Mark put together the following routine for me and my friend Maggie to do on Monday, and let me just say that I'm still feeling it a couple of days later. This one was no joke!
If you're looking for a great challenge (or even just need a few new ideas to add to your regular routine), then this is it! As always, you can download a printable PDF version of the workout HERE.
Take it with you to the gym and get your sweat on! I have included some photos of me doing the workout (my apologies...it was 5:30 a.m. ?), but you can also click on the title of each exercise if you need a video demonstration and explanation. Have fun!!!
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30-Minute Total Body Workout Plan
Warm Up: we spend about 5-8 minutes doing a combination of jumping jacks, lunges, and other dynamic exercises to get our bodies AWAKE!
Circuit 1: Repeat 3 times through before moving on to Circuit 2.
- Battle Ropes (30 seconds) – not only great for strengthening your entire body, but it also gets the heart rate up and adds a cardio element to the circuit.
- Push-Ups (20 reps) – for a real challenge, we used a yoga block to gauge the distance down. As our bodies got progressively tired throughout each set, we turned the block to a higher position so that our push-ups did not have to go quite as deep. These were hard! Maggie and I were definitely huffing and puffing through the three rounds
- TRX Rows (10 reps)
Circuit 2: Repeat 3 times through before moving on to Circuit 3.
- Deadlifts (10 reps)
- Ground Rotational Trainer (“GRT”) Bus Drivers (10 reps total – alternating 5 per side) – awesome for the core!
- Band Assisted Chin-Ups (max of 5 reps per set)
Circuit 3: Repeat 3 times.
And there you have it! A full-body cardio and strength workout that will challenge every muscle in your body (big time)! Don't forget that you can download a printable copy of this workout HERE, and let me know if you give it a try!
Looking for other exercise routines to add to your Workout Plan? Try these: