Dirty 30 workout!
By admin at November 24, 2010 | 10:23 am | Print
This is a great workout that I do with my clients, it’s a great one to start with. Go at your own pace.
If you are a beginner, start with two rounds then see how you feel, for the seasoned exerciser, do all 4 rounds!
Enjoy!
Dirty 30min Workout:
Do 50 seconds of work and 10 seconds of rest 4 times through.
Should take approx 20 mins +
5 min warm up and 10 min stretch
1. Split Lunge/ Bicep Curl
Use: Quads/Glutes/ Hamstrings/calves/biceps
10 each leg
Equipment: Free weights (use 8-10lbs )
Positioning: don’t let knee come over toe on floor
keep shoulders back, chest up, abs in and make sure the bent leg is coming
all the way down until it’s parallel to the ground
Alternate legs each time through…two times each leg.
2. Push up and roll ins
Lower abs/chest/core stability
Start doing knee pull ins until half way then finish with push ups
Equipment: one ball
Positioning: use core to stabilize, lie on ball have
hips just on the ball and walk hands forward so ball is on tops of calves
slow and controlled bring knees up to chest and out. Second half… walk hands
back until knees are on the ball and down for push ups.
3.Tricep Dips
Triceps and core stability
Equipment: body weight
Positioning: use core to stabilize, …make it harder by lifting one
leg in the air, elbows tucked into side, down to 90 degrees use a bench or your fireplace to place hands on, keep your bum close to the edge of the fireplace.
4. Plank to side plank
Equipment: body weight
Lie on the mat in plank position from your elbows, pause for a few seconds then
Rotate to a side plank position, then back to the center and over to the other side.
5. Monkey jumps- Sprint on the spot
Equipment: body weight
Monkey jumps touch the ground keeping your head and chest up then jump up with hands above your head…repeat until half way then switch to sprint
