30 Minute Workout

Can I publicly admit to moments of wanting to be lazy ? As in… think of a reason I might not wanna workout ?

I know… you’re left speechless right now haha….

Keeping my mantra in mind of “no excuses” to not workout loomed in my mind yesterday morning. ( you can read what “no excuses” really means to me in another post titled the same)

To me, it’s the semi-crappy thing of not having a “structured” training schedule. I do what I want and how I want. I get stuff done and usually try and mix my days up with cardio and strength training as well as rest days ( which are vitally important to the building of a better body =)

but some mornings waking up and knowing there’s nothing written in concrete makes it easier to talk yourself into something else…

like my mile long to-do list that loomed before me….. “Hey !” that negative little voice whispered in my head.. “it won’t matter if you skip today, you can do it tomorrow… what’s one day?”

“Shut up.” I growl at it….” go away….”

I’ve learned from past experience, workout or no, my junk still gets done.

I do know though that I can pack a lot into a 30 minute workout when I’m scrunched for some time. As much as I enjoy a good long sweat sesh, it’s not always necessary and a shorter one can be just as effective.

I certainly had 30 minutes in my morning. And hey…. so do you… and if you think you DON’T  have time in your day for yourself … you might wanna restructure things.

So with no further arguments from lil Ms. Negativity inside, I threw on “the gear” and prepared to get after it. I was kinda down for this challenge and wanted to really time myself to see what I could hammer out in my 30 minute block.

The goal…. end sweat drenched.

What did I do ? Ok, I won’t ever be one of those bloggers who tell you all my per mile splits,  reps done etc etc but I will shape out what my quick workout entailed to show that any average person can get it done and move on. The beauty? You make it what you want… which works splendidly for Ms Free Spirit me who doesn’t always want the same thing.

Ready ?

I allowed a few minutes to basically do some light stretches and shake things out…after all it was 7:30 in the morning and my body was still a bit tight from sleep mode.

I moved from stretching into using my lighter weights (15 lbs) for some easy upper body(modify to your needs) Curls, over head press, front lateral lifts and did 2 sets of 10 of each.

Hit the floor for some push ups (20) flipped over grabbed my small exercise ball ( goes under small of my back for crunches) this is not a full blown sit up but small tiny, tight and controlled movements (40) ( please don’t be doing old school sit ups!)

From that into bicycles, which l love ’cause it’s like running on my back haha… I just do those an entire song on my ipod… or till I’m squealing 😛 this is really good for those deep lower abs which are often the hardest and most stubborn to hit.

From those to oblique crunches (40)  then bridges, 3 sets of 15 reps center, then left and right leg

Finish off with about 30 butterfly situps.

Then the work starts,

Grab my 35 lb kettlebell.

3 sets of 8 reps single leg deadlift (my fav new move)

followed by 4 sets of 10 reps with kettlebell

deep squats, into deadlift, to kettlebell swing ( I just moved through that with maybe a minute rest between sets)

I’m not joking when I say I was breathing hard and sweating like crazy.

My final move? A plank… a 3 minute one was my goal if I hadn’t trashed my body out yet.

I allowed a couple minutes for my breathing and heart rate to settle before I hit the floor for that.

I had four minutes left of my 30 minute time block. If all went well, I’d finish with a minute to spare… assuming I could hold out that plank.

I started a new song on my ipod and hit floor.

If you do planks you know there comes a moment where you have to just  mentally key in on only your body and your breathing and think of nothing else. I find this to be the exact strategy I use in the midst of a super long run when I start getting tired.. that laser mental focus is soooo important.

Keeping perfect form is key in a plank… everything in you should be straight, strong and tight while you hold it. The song was over half way through I was feeling ok…. a little further in…. I start  telling myself to just sustain where I’m at.

Then it was like “OMG the song is almost over…I can be done when song ends! Don’t quit…”

I collapse looking at clock which had rolled past my 3 minute mark…yay…. leaving me with 1 minute left of my 30….. AND I was a drenched sweaty mess. Holding a plank will bring out sweat in you in no time flat haha

Mission Accomplished.

You’ve got 30 minutes in your day to do something productive…. you do.

What’s your fav go to quick workout ?

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

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