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