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The Ultimate 30 Minute Workout

March 20, 2016

 

A lot of members join a gym and spend up to 2 hours pounding away, bored, on the treadmill or cross trainer and wonder why they don't have that perfectly toned body that they see in the magazines. I would say, train smarter!

 

I guarantee that you will get better results (tone up and lose weight) in 30 minutes if you really push yourself than if you jog away on that treadmill! Make the most of your time!

Below, i have provided you with a 30 minute Blitz session that I completed recently with a few clients at Brooke Weston. This session hits all the major muscle groups and will provide you with the Ultimate 30 Minute Workout!

 

REMEMBER: You need to select a weight that you will struggle to lift at 40 seconds as you should be close to failure, or even fail just before the 40 second time limit. I suggest that you pick a weight that you would normally fail at around 15 reps with.

 

WARM UP: (3 MINS TOTAL)

 

30 Secs: Prisoner Squats

30 Secs: Push Ups on your Knees

30 Secs: Reverse Lunges

30 Secs: Power Squats

30 Secs: Full Push Ups (On your knees as a modification)

30 Secs: Plyometric Lunges (Reverse Lunge as a modification)

 

METABOLIC RESISTANCE ROUND 1: (40 SECONDS TRAIN, 20 SECONDS REST) (12 MINUTES TOTAL)

 

1. Dumbbell Bulgarian Lunges (Left Leg)

2. Dumbbell Bulgarian Lunges (Right Leg)

3. Flat Dumbbell Press

4. Pull Ups (If you cannot do pull ups, modify with the Lat Pull Down Machine)

 

Repeat x3 Times

 

METABOLIC RESISTANCE ROUND 2: (40 SECONDS TRAIN, 20 SECONDS REST) (9 MINUTES TOTAL)

 

1. Barbell or Goblet Squat

2. Incline Smith's Machine Chest Press

3. Dumbbell Chest Supported Incline Row

 

Repeat x3 Times

 

TABATA FINISHER! (20 SECONDS AS FAST AS POSSIBLE, 10 SECONDS COMPLETE REST) (4 MINUTES TOTAL)

 

20 Secs: Basketball Jumps (Vertical Jumps)

10 Secs: REST

20 Secs: Basketball Jumps (Vertical Jumps)

10 Secs: REST

20 Secs: Froggers

10 Secs: REST

20 Secs: Froggers

10 Secs: REST

20 Secs: Push Ups

10 Secs: REST

20 Secs: Push Ups

10 Secs: REST

20 Secs: Burpees

10 Secs: REST

20 Secs: Burpees

 

 

Remember to always stretch at the end of every session. You should stretch each major muscle for 15 to 30 seconds!

 

That's it! Let us know how you get on with this session :-).

 

If you like the sound of our Blitz sessions, please speak to an instructor today!

 

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