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Hello friends! Today was very rainy here in upstate NY, so part of my workout was in the rain, which in reality was more of a mist. It is weird how that happens here, it doesn’t “mist” in Utah (where I am from). Anyway, I went for a 3 mile walk with a couple of friends that live in the same area as I do, and then I went on a 3 mile run when we finished walking, which is when I got rained on. The rain actually felt good though! It was a fun morning workout!

Today I have an at home workout series for you. This workout is only a half an hour long, and all it requires is a set of hand weights, so it is convenient when you need a quick sweat session and don’t have enough time to get to the gym!

This is a full body workout including cardio. I broke it up into 3 sections-start with cardio, go to abs, then to arms and legs. You will do each exercise for 50 seconds then have a 10 second rest before starting the next exercise, but if you can, you can do each of the 5 exercises in the section for 60 seconds, then rest for 10-20 seconds before starting the next section. It will take you 15 minutes to get through the series, so you want to do it twice to keep your heart rate up for the full 30 minutes. Got it?

Some of the exercises are ones we have used previously on the blog, so instead of redoing all those pictures, I’m just going to include links to previous posts that have pictures of the exercise. I think that most of them can be explained without a picture :). I’m going to give you the entire workout first, then I will put the explanations at the bottom. So keep scrolling if you don’t know what something is. 

30 Minute at Home Workout
Do each exercise for 50 seconds then rest for 10 seconds. If you don’t need the rest, do each exercise for 60 seconds with a 10-20 second rest before starting the next section. Repeat once when you finish the entire series.

Cardio
Jumping jacks-50 seconds
10 second rest
High knees-50 seconds
10 second rest
Burpees-50 seconds
Jump rope-50 seconds
10 second rest
Football shuffle-50 seconds
10 second rest

Abs
Plank dips-50 seconds
10 second rest
Jelly bellies-50 seconds
10 second rest
Russian twist-50 seconds
10 second rest
Flutter kicks-50 seconds
10 second rest
Bicycles-50 seconds
10 second rest

Arms and Legs
Forearm pushups-50 seconds
10 second rest
Jumping lunges-50 seconds
10 second rest
Tricep curls with squat-50 seconds
10 second rest
Squats-50 seconds
10 second rest
Plie hops-50 seconds
10 second rest

Now repeat!

Exercise explanations:

  • Jumping Jacks: I think we all know how to do these, right? 
  • High knees: you want to bring your knees up as much as you can. You should be sitting with your pelvis forward. The higher your knees go and faster you go, the more you are working. See pictures here
  • Burpees: We have lots of posts with burpees, they are such a great workout! If you don’t know how to do a burpee, see here or here
  • Jump rope: if you want to really use a jump rope, that’s great, otherwise, just do the actions
  • Football shuffle: bend down into a squat with your knees hip width apart. Shuffle from side to side as quickly as you can go. I couldn’t figure out how to take a picture of me doing this so you could tell what I was doing, so here is a 30 second video that shows it really good.
  • Plank dips: Start in a plank (I prefer to be on my forearms) and dip your hip down to one side to where you are almost touching the ground, then return to plank. Repeat on the other side. Stay in control on this. You keep the rest of your body planted in starting position.
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  • Jelly Bellies: I use these quite a bit. I love that they work your entire core. Start laying in a hollow position. Slowly pull your legs up to a bent position while raising your upper body up at the same time. Everything should meet in the middle. Return to hollow position. Do not touch your shoulders or legs on the ground.unnamed (9)unnamed (10)
  • Russian twist: balance at a 45 degree angle with your legs bent (and feet held just off the ground if you can). Twist your upper body side to side, leading with your arms. For pictures, see here
  • Flutter kicks: While laying in hollow position with your legs straight out and slightly off the ground (the closer to the ground without touching the ground they are, the harder you are working), alternate “fluttering” feet up and down in a small motion. For pictures, see here
  • Bicycles: Lay on your back with your legs off the ground and straight out. Place hands behind head. Without pulling on your neck, twist to touch your right elbow to your left knee. Twist to other side. For pictures, see here
  • Forearm pushups: Start in a plank position on your forearms. Push yourself up into a plank on your hands with one arm, then when up, go to your hand on your other arm. Return to starting position on your forearms by going down one arm at a time. jaemeunnamed (1)unnamed (11)unnamed (12)
  • Jumping Lunges: Start with one leg bent in front and one bent behind you (never let your knee go over your toes). Jump up and switch legs, landing in a lunge on the opposite side.
  • Tricep Curls in Squat: This is great because it works your arms and legs! Go down into a squat. With weights in your hands, bend your arms back at 90 degrees, straighten them behind you to where you can feel that your triceps are engaged, then return to starting position. 
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  • Squats: Go as far down on your squats as you can while never letting your knees go over your toes.
  • Plie hops: With your legs hip width apart, turn your feet out and go down into a squat. Jump up and land back into the starting position. You are not focusing on going high, it is just a hop. For pictures, see here

I hope you enjoy this workout! If you have any questions, please ask them in the comments and I will get back to you as soon as I can!

-Jaeme

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