Give Yourself 30 Minutes!

I'm loving my new job. In 30 minutes, a client is tired but not hurting, sweating but not pouring, and worked but not overwhelmed. Even though the sessions are in a gym, a vast majority of the exercises can be performed in the comforts of home. You are a priority. Give yourself 30 minutes to incorporate these ideas and routine into most days of the week.

1. Non-stop movement. The key is to keep moving. By shifting exercises and doing short bursts of cardio activity, the body is constantly engaged in a full body routine.

2. Focus on two or three muscle groups. The choice of exercises can work the whole body, but pay attention to a primary muscle group to intensify the workout. For example, on an upper arms/abdominal day, I will mix the routine up with pushups and their variations, planks, jabs, and a bicep/tricep combination on the stability ball. All the exercises contain a form of upper body stress, but the emphasis is on the arms and abs.

3. Max the weight. In order to make gains in strength and fitness, use the highest possible weight, resistance or complex move to finish up 12 to 15 repetitions with difficulty. Maximum resistance is the only way to achieve progress.

4. Maintain proper form. Pay attention to back alignment, knee to toe alignment and neck during exercise movement. Sacrificing form for number of repetitions will derail efforts and progress. It's important to prevent injury and challenge the body effectively.

5. Invest in a few gadgets to vary up routines. I recommend investing in a height appropriate stability (balance) ball, 2 or 3 levels of resistance bands, two different sets of weights (lighter for smaller muscle groups/higher for larger muscle groups), and a weighted medicine ball. When testing weights, complete a set of bicep curls in the store. If you can comfortably complete 12 then you need to go for a heavier weight. For your lighter weights set, complete arm raises to the side. Your shoulders are not as strong as the biceps and will be a good indicator for challenging your weaker muscle groups.

With these tips in mind, let's do 30 minutes of Abdominals, Arms and Shoulders right now. Are you ready?

Warm Up with Jumping Jacks and light stretches

Complete 2 set/12-15 of each exercise

Bicep Curls sitting tall on a stability ball
30 cross over jabs
Push ups (knees or full) It's more important to complete a full push up with upper arms parallel to the floor. It's okay to only complete 3 or 5. Your strength will improve and you'll be moving on to full ones before you know it!
30 cross over jabs
Tricep extensions lying down on the stability ball. Keep upper arms perpendicular to the floor and slowly lower forearms.
30 cross over jabs

Grab a bit of water. Okay it's back to work.

Lying bridge with leg lifts. Maintain a straight line from shoulders to knees by lifting the hips off the ground. After a 30 second hold lift one leg in the air and pulse for 5 reps. Shift legs.
60 boxer jumps (pretend that you're holding a jump rope)
Half Squat with Overhead Press. Upper arms parallel to the floor. Lift arms straight up.
60 boxer jumps
Plank (30 second hold)
60 boxer jumps
Resistance Band Tricep Press. Loop the resistance band around a sturdy column, face the column,straighten arms to side and press band handles. Add skips to the second set.
60 boxer jumps

Water break. Take a swallow. Come on. One more set and you're done!

Frog crunches. Put your feet together (toes touching toes/heels touching heels). Squeeze abs together as you lift your shoulders off the ground, chin to ceiling. Do not use your arms to pull the neck up. All movement is completed by the abs.
30 jumping jacks
Stability Wall Squat with side arm raises
30 jumping jacks
Abdominal crunches on stability ball
30 jumping jacks

Cool down with seal, arm and shoulder stretches.

How are you feeling? Even though the emphasis was on arms, shoulders and abdominals, you completed squats and moves that included the lower body. Give yourself a pat on the back! You're done.

Your fitness is important and needs to be a priority everyday. Take a moment this week to make those 30 minutes a priority for yourself. Need accountability? Head over to Goal Call Monday and share your weekly goal! The commitments from week to week are inspiring. You're worth the effort. It's not easy and life is going to throw curve balls, but with dedication and a focus on one small step at a time, you can do it!