Today’s 30-Minute Workout: Your Reps Increase by Two Each Set
  • November 2, 2016
  • If you’re in Chicago, there’s probably only one thing on your to-do list for this evening and that rhymes with smorld smeries. If you’re entire world has been taken up by making someday today, they your workout may have been back-burnered. We have a trusty 30-minute workout here to help you out.

    We love playing around with reps to keep things interesting. In this workout, you’re going to breeze through your first few sets and then suddenly, you’ll find yourself in a set that’s more of a struggle. That’s where the fun begins.

    Here’s your workout:

    Before you get started, do a 5-minute dynamic warm-up like this one from greatist. Once you’re warm, set a clock for 30 minutes and start the set, doing two reps of each move in the set below. After that, go back to the top of the set and increase your reps by 2 – so you’ll do 4 reps of each exercise. You’ll continue to go up by 2 reps until 30 minutes have elapsed. Keep track of where you get so you can repeat this and compare!

    Time: 30 minutes

    Reps: start with 2 reps of everything and increase by 2 reps each time through.

    Exercises: 

    • push-ups
    • v sits
    • plank walks
    • Half froggers
    • Right bicycle
    • Left bicycle

    Here’s how the exercises look:

    Push-ups: With your hands under your shoulders and your body in a straight line, bend your elbows to lower down, leading with your chest. Press back up to your plank. At some point in this set, you may need to drop down to your knees. Just be sure to keep your knees, hips and shoulders in a straight line when you’re on your knees.

    asweatlife_30-minute-workout-reps-increase-by-twos_14 asweatlife_30-minute-workout-reps-increase-by-twos_13

    V-sits: Starting with your heels and shoulder blades off the ground, lift up keeping your legs and back straight and reach towards your toes. Lower down with control to where you started.

    asweatlife_30-minute-workout-reps-increase-by-twos_12 asweatlife_30-minute-workout-reps-increase-by-twos_11

    Plank walks: Starting in a full plank, with your hands under your shoulders and your shoulders, hips and heels in a straight line, keep your hips as steady as possible as you drop down to your right forearm, then left forearm and then come back up to your left hand then right hand. Going down and then back up is one rep.

    asweatlife_30-minute-workout-reps-increase-by-twos_10 asweatlife_30-minute-workout-reps-increase-by-twos_9 asweatlife_30-minute-workout-reps-increase-by-twos_8 asweatlife_30-minute-workout-reps-increase-by-twos_7 asweatlife_30-minute-workout-reps-increase-by-twos_6

    Half froggers: In a plank position, jump your feet forward outside of your hands and then jump back to where you started.

    asweatlife_30-minute-workout-reps-increase-by-twos_6 asweatlife_30-minute-workout-reps-increase-by-twos_3

    Half bicycle: With your right hand behind your head, reach your right shoulder blade off of the ground and your right elbow towards your right knee. To make this move more challenging, you can float your right heel off of the ground.

    asweatlife_30-minute-workout-reps-increase-by-twos_2 asweatlife_30-minute-workout-reps-increase-by-twos_1

    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com a destination for living your best life, with fitness as the catalyst. She's also the co-founder and head of strategy of the SweatWorking App. But before starting health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison. For the first decade of her career, she created and executed social media strategies for brands. aSweatLife fuses her experience and her passion for wellness and SweatWorking was the natural evolution of that experience. You can find Jeana leading the team at aSweatLife, hosting aSweatLife’s monthly #Sweatworking events, and - on the rare evening off - you may find her using her Personal Training certification to coach group fitness classes across Chicago.