Who’s ready to party?! You up for a challenge? You guys, you need this. I need this. I need YOU! Let’s do this together! 30 minutes for 30 days. That’s all it takes. I know you’ve heard the saying, “Do something for 21 days and it becomes a habit.” Well, I’m asking for another 9 days. Push passed the habit mark and reach some goals! Okay, let me explain how this is going to work. GAhhh! I’m so excited!
First of all I just want to say thank you for even READING this post. That’s step one, desire. You have to have just a tiny bit of desire to change or else nothing ever changes. So…stay with me. You can do this. I’m already proud of you!
So what we’re going to do is exactly what the title of this post is, 30 minutes of exercise for 30 days straight. The first challenge/round is beginning Monday, August 31st and ending Tuesday, September 29th. Please join me! And tell all of your friends to join in as well!
These workouts are designed for all levels. All the exercises are modifiable and can be done in your living room, bedroom, at the gym, in your driveway, your yard, on your patio, on the back deck, or wherever else you can think of. Shoot you could even lock yourself in your bathroom and do this if it’s big enough. All I would recommend for equipment is a yoga mat, or something to keep your back or butt bone from bruising. Been there, done that. It’s painful, trust me. Carpet works fine too if you’re doing this at home. 🙂
The way I have this challenge set up is so every single day you can feel in control of your workout. You will be doing 5 days of higher intensity workouts, then Wednesday’s are a lighter/low intensity cardio day of your choice, and Sunday is a “rest day” with 30 minutes of reflection and goal setting. It’s important to rest, review, and re-evaluate your goals and where you’re standing.
On the higher intensity days I always start out with a 10 minute warm up. You do each exercise for 30 seconds, then without taking a break, move on to the next exercise. This circuit will be repeated two times before moving on to the next circuit. These exercises are meant to get your heart rate up in preparation for some body weight strength training to come in the next circuits. I will also have a video demonstration of each of the exercises for you to watch before you start your workout so you know exactly what each weirdly named exercise is. 🙂 I’ve got your back. Don’t you even worry. Here’s an example of what a daily workout looks like.
The next circuit is also 10 minutes. All you have to do is set your timer for 10 minutes, and do As Many Rounds As Possible of the specified exercises. So, in the shown example you would do 15 Push-ups, then 15 Tricep Dips, 15 Skull Crusher Push-ups, and 15 Plank Shoulder Taps. You would do all of them in a row, then once you’ve completed that round, you start over again with 15 Push-ups, etc. You keep doing this until you have reached your 10 minute mark. Then you take a rest before moving on to the next circuit.
The last circuit is a mix of higher and lower intensity exercises to keep your heart rate up and to maximize fat burn. For these exercises you will need to set your timer for 30 seconds of work and 10 seconds of rest. You will do all of the exercises then repeat it again. This adds up to be 10 minutes. So, in the example shown you would do 30 seconds of Mountain Climbers then rest for 10 seconds, 30 seconds of Walking Plank, then rest for 10 seconds, etc.
After you’ve completed each circuit make sure you take time to stretch. I promise you will want to do this. Stretching is a great way to not only increase flexibility, but it also helps prevent injury and increases blood flow to your muscles. Your muscles will thank you for this! They need oxygen to live and breath just like you! 🙂
This is my favorite timer and I HIGHLY recommend you go and get this ASAP, if you don’t already have one that you love. It’s called “Seconds Pro.” It costs $4.99 in the app store, but it’s totally worth the price you pay. It allows you to put in your workout word for word, saves it and all you have to do is push play. It counts down for you, it tells you when to start and when you have finished. I love it because it doesn’t let me cheat! Before I had a timer I found myself oftentimes saying, “oh yeah, that was probably about a minute” or ” oh, shoot, I forgot to look at the clock to see what time I started.” Yeah, we both know you’ve done that too…c’mon. I’m not the only guilty one. So, if you want to make sure you’re getting the most out of your workouts, go to the app store, pay the $4.99 and buy this timer. You won’t regret it, I promise.
Below is a tutorial I’ve created for you so you know EXACTLY how to set up your timer for these 30 days of awesome sweat parties. 🙂 Please excuse any imperfections you hear or see in the tutorial. Also…please forgive me for making it so dang long.
Like I said before, this workout can be tailored to fit your own goals. If you don’t think you can do the full 30 minutes for the first few days, that’s totally fine, just do 20 or 10. I’ve broken it up into these three different circuits so you can decide how intense your workout can/should be. Of course I recommend doing the whole thing for the full 30 days, but YOU are YOU and nobody knows you better than yourself so listen to your body! I can’t stress that enough! Everyones body is totally different. Make sure you’re listening.
So, how do you sign up? Oh, I guess that’s probably an important thing to know. Just fill out the form below. I’ll make sure to send you the email with the daily videos to watch, and some extra tips and tricks for staying on top of your workouts.
Click this link>>>> 30 MINUTES FOR 30 DAYS <<<< to download the printable PDF version of this workout. And this link >>>>DAILY CHECKLIST<<<< to track your progress. On this checklist you will find 5 simple goals:
1) Wake up time
2) Workout time
3) Ounces of water you’ll drink in a day
4) Nutrition Goals (This can be anything you want to focus on. You choose how many and how in depth they are.)
5) Go to bed time
Here’s an example!
No, you don’t have to pay anything. It’s free. I just want to help YOU get to your best YOU! So, give me 30 days, that’s it. We’ll track our progress and crush some goals together! What do you say?! You can also download and view the workout on your tablet, computer, or phone. Comment below if you have any questions or email me at firstname.lastname@example.org. I look forward to hearing from you!!
One more thing! Clink on this link HERE for a 50 song clean, fun, unbeat playlist you can listen to while you get your sweat on! Enjoy!