Strong in 30: Full Body Workout Express! Standing or in a Chair! |
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NOTE: The workout timer in the upper right didn't work right, sorry! The workout IS 30 minutes though! :)
Great beginner workout! We work all our major muscle groups in four fun sets. You can do it! Dumbbells and a chair are optional! I used 3 lb (1.4 kg) weights. All levels always welcome. π Brought to you with love by Ashley, Bo & Trixie π Workout Format: 3 6-minute sets + 1 4-minute set All exercise 25 seconds Rest 45 seconds between sets 𧑠Exercises: Set 1οΈβ£ Upper Body Repeat 2x 1. Hammer Curl 2. Lateral Raise 3. Wide Overhead Press 4. Tricep Kickback 5. Bent Row 6. Upward Fly Set 2οΈβ£ Core Repeat 2x 1. Windmill (L) 2. Windmill (R) 3. Lighthouse 4. High March 5. Knee Repeater (L/R) 6. Center Wood Chopper Set 3οΈβ£ Lower Body Repeat 2x 1. Squat 2. Dead Lift 3. Front Kick 4. Squat Pulse 5. Side Lunge 6. Bent Rainbow Kicks Set 4οΈβ£ Balance 1. & 2. Stand One Foot (L/R) 3. & 4. Bent Knee Pulse Front (L/R) 5. & 6. Straight Leg Low Rainbow (L/R) 7. & 8. Hip Hinge Bend (L/R) π getfitwithashley.com Full Workout Explanation: https://getfitwithashley.com/30-minute-full-body-strength-workout-240514/ My mat: https://amzn.to/3SAxhlv My chair: https://amzn.to/3ykZE0L My light weights: https://amzn.to/3OUAqN3 My heavy weights: https://amzn.to/3HH2O09 00:00 Start 00:50 Welcome! 03:20 Warmup 06:20 Upper Body (2x) : Hammer Curl, Lateral Raise, Wide Overhead Press, Tricep Kickback, Bent Row, Upward Fly 11:30 BREAK 12:15 Core (2x) : Windmill (L), Windmill (R), Lighthouse, High March, Knee Repeater (L/R), Center Wood Chopper 17:30 BREAK 18:15 Lower Body (2x) : Squat, Dead Lift, Front Kick, Squat Pulse, Side Lunge, Bent Rainbow Kicks 23:30 BREAK 24:10 Balance : Stand One Foot (L/R), Bent Knee Pulse Front (L/R), Straight Leg Low Rainbow (L/R), Hip Hinge Bend (L/R) 28:20 DONE! Cooldown 34:02 Finished. Thank You! |