Customizable 30 Minute Total Body Workout

As a former athletic trainer and group fitness instructor, the most common problem I saw was failure to retain motivation. As humans it is our nature to succumb to routine. Routines can be great for they establish structure and balance in your life. However, routines can also be very boring and cause us to deviate from them in search of something more exciting and fulfilling. This is especially true when it comes to workout routines. Workouts need to be shaken up to keep us entertained! That is why I have come up with this customizable, 30 minute a day, total body workout experience.

What’s wrong with routine workouts?

Working out should be a routine but your workout shouldn’t. Meaning, you should have a daily time blocked out to focus on your physical health and workout. However, you shouldn’t do the same thing every time you workout. Why?

Routine workouts bore your mind. Doing the same thing over and over again is redundant and mundane. Your mind will quickly lose focus and you will no longer be motivated to continue your workout plan.
Routine workouts bore your body. You are working out to produce results right!? If you do the same routine every day your body will adapt to it. Eventually it will become acclimated to the routine and no longer produce results. This will then result in demotivation due to lack of drive /reason to continue.

No Excuses Fitness Plan

Break out of the routine!

Whatever your WHY, here is your HOW!

Print this FREE customizable, 30 minute, total body workout plan!

It’s on it’s way!

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Customizable 30 Minute Total Body Workout

Warm Up (pick one):

10 minute elliptical (3 minutes forward, 2 minutes backwards x2)
100 jumping jacks
10 minute speed walk (5.5mph) on Treadmill while doing 10 biceps curls at start of each minute with light dumbbells
5 minute stationary bike (increase resistance at each minute)
5 minute Stair Master (increasing resistance at the start of each minute)

Abs (pick 2):

30 bicycle crunches (30 R, 30 L)
20 full sit-ups
30 leg raises
30 extended plank twists
30 plank twists
30 reverse crunches (15 legs straight, 15 legs bent)
Crunch holds (Hold 20 seconds…down…hold 15 seconds…down… until you get to 5 seconds. Then work your way back up to 20 seconds)
30 side crunch with dumbbell (15 on each side)

Need help with any of these customizable workout moves?

Check out these demos!

https://www.youtube.com/watch?v=njPvYhUidCE

Back (pick one):

Pilates back series (Part 1,2&3 10x)
30 Superman’s
Superman holds (like crunch holds)
30 lat pull downs (on machine @ gym with moderate weight/ using dummbells)

Need help with any of these customizable workout moves?

Check out these demos!

https://www.youtube.com/watch?v=01cSeMy7VGY

Mid-workout Cadio (pick one):

100 jumping jacks
20 burpies
50 jumping twists
50 high knees
20 broad jumps into squat
20 vertical jumps into squat
30 plank with side crunch
30 mountain climbers

Need help with any of these customizable workout moves?

Check out these demos!

https://www.youtube.com/watch?v=WoTPz23gMYE

Arms (pick one):

40 dumbbell rows (20 each arm)
30 rows
30 push ups
30 dumbbell curls
20 plank up-downs

Need help with any of these customizable workout moves?

Check out these demos!

https://www.youtube.com/watch?v=fzN7hJ1FD9g

Legs (pick one):

30 split squats (holding dumbbells and curling on each squat)
30 squats (holding dumbbells and rowing on each squat)
45 second wall sit
15 Pilates curl up with leg raises and turn outs
30 Sumo squats (holding dumbbells and bicep curl on squat)
30 lateral squats (holding dumbbells and delt raise on each squat)

Need help with any of these customizable workout moves?

Check out these demos!

https://www.youtube.com/watch?v=7TSiC0FMrpc

Stabilization/Balance (pick one):

30 calf raises (holding dumbbells) **15 on each leg
1 minute plank
45 second side plank on each side
10 broad jump onto one slightly bent knee (5 each leg) **hold 3 seconds each landing (**see broad jump demo but land on one bent leg rather than in full squat**)