Ladies 30 Minute Workouts (No equipment needed!)

Overview:

These workouts are not just for women, but really for anyone who is crunched for time and cant make it to the gym that day and needs a quick little something to get the blood moving. You can use these as a stepping stone to work up to some of the more advanced training programs, or if you’re a seasoned gym rat these are good for travel or if your in a time crunch. Each workout can be completed in about 30 minutes and do not require any extra equipment. It includes a warm up and full workout. Go through these work outs for about 3-4 weeks and then switch it up.

 

Day 1:

Warm Up:

2 Rounds:

1 min of slow air squats

1 min of lunges

1 min of sit ups

1 min of inchworms

 

Workout:

10 Rounds: (20 mins total)

1 min push ups

1 min plank hold

 

Day 2:

Warm up:

10 minute light jog

Workout:

20 rounds: 10 mins total

30 sec all out sprint/ 30 fast walk

Cool Down:

10 minute walk to shake the legs out.

Day 3:

3-5 Rounds:

25 crunches

10-15 V-ups

25 reverse crunches

30 seconds superman hold

Day 4:

Warm Up:

2 Rounds:

10 inchworms

20 lunge steps

30 air squats

20 lunge steps

10 inchworms

Workout: “21”

7 min: Max air squats

7 min: Max Push ups

7 min: Max Burpees

Cool down:

Spend about 5-10 minutes doing some stretching and mobility

Day 5:

3-5 Rounds:

30 bicycle crunches (60 total)

30 Roman Chairs

10-20 Straight  Leg Raises

30 Oblique Crunches each side

1 min Hollow Body Hold

 

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