30 minutes and I’m gone . . . .

So you have only 30 minutes to workout? What can you accomplish in 30 minutes? When structured properly, you can achieve an effective workout in just 30 minutes.

Due to time constraints, exercise usually gets put aside until the next day. If this happens often enough, accountability may begin to wane and exercise may be skipped for a week, two weeks, maybe even a month. This is not the way to maintain healthy habits that add to the longevity and vibrancy of living.

I am presenting an exercise routine that can accommodate a limited time frame. Some of the exercises might be a bit advanced so be aware of your abilities when doing them.

This exercise routine will meet the following criteria:

  • Addresses the major muscle groups
  • Addresses the deeper stabilizer muscles
  • Develops core stability and strength

This 30 minute exercise routine encompasses multi-joint movements, core strengthening, stabilizer activation and engages all of the major muscle groups. The deep stabilizer muscles are often neglected in workout routines. Activating and stimulating the stabilizer muscles and the major muscle groups will give you benefits throughout the day, after the workout has been completed. The stabilizer muscles are important for maintaining good posture, bending forward or backward, reaching up, leaning sideways and twisting, with or without a load.

According to Reebok University, the muscles that function in trunk movement or stability comprise the core. This includes deep abdominal and back muscles, as well as muscles that stabilize the hips and shoulders.* Moreover, walking, running and jumping require that the ankles function in a stabilized manner. Handstands, backward and forward handsprings, and pushing weight overhead mandate that the wrists and forearms function to stabilize the movement.

For information on engaging the core, please see the blog: Tell me More About the Core

Exercises:


Lunge Position – Overhead Press

3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

Pressing Dumbbells Overhead Press from Lunge Position Dumbbell Overhead Press

Lunge Position – Biceps Curls

3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

These are great exercises for the major muscle groups of the arms and the legs, as well as a good overall body movements.

Biceps Curl from Lunge Position Dumbbell Biceps Curl

Maintain a good upright position without leaning while doing these exercises. The ears, shoulders, hips and rear knee should be aligned when executing the movement.

These movements will engage the core, the hip, ankle and shoulder stabilizers, and develop shoulder and arm strength.

Seated Reverse Cable Fly (resist-a-bands or Cable Tower)

3:00 min 4 x(30 sec. exercise with 15 seconds rest)

Seated Reverse Fly FinishSeated Reverse Cable Fly

Stabilize through the foot that is opposite to the working hand. Maintain an upright position and keep the core engaged. Do not lean.

This movement will develop core stabilization, oblique strength, rhomboid and trapezius strength, and strength and tone for the mid and rear deltoid.

Reverse Table Top

Leg Lift 3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

Table Top Up Leg ExtendedReverse Table Top w/Leg Lift/Extension

Arm Lift 3:00 min: 4 x(30 sec. exercise with 15 seconds rest)

The hip flexors may be tight and/or the lower back may be weak. Do not force the lifting of the hips beyond what is comfortable for you.

  • Let the hip flexors lengthen and the lower back strengthen as you repeat this series.
  • Keep the tip of your tongue connected to the roof of your mouth behind the top row of teeth;
      This will keep the neck musculature from straining.

Do not perform these movements haphazardly.

Table Top w/ Arm ExtendedReverse Table Top w/ Arm Lift/Extension

The hip flexors may be tight and/or the lower back may be weak. Do not force the lifting of the hips beyond what is comfortable for you.

  • Let the hip flexors lengthen and the lower back strengthen as you repeat this series.
  • Keep the tip of your tongue connected to the roof of your mouth behind the top row of teeth;
      This will keep the neck musculature from straining.

Do not perform these movements haphazardly.

These movements activate and tone the hamstrings, gluteals, quadriceps, mid/low trapezius, rhomboids and the deeper spinal extensors, as well as develop shoulder and mid/low trapezius strength and stabilize the Lumbo-Pelvic-Hip Complex and the ankles.

Staggered Plank 4 min 30 sec: 6 x(30 sec. exercise with 15 seconds rest)

Plank Opposite Arm ExtendedStaggered Plank w/ Arm Lift/Extension

There should be a feeling of lift in the chest and the shoulders should be pulled away from the ears. The core is engaged.

This movement develops stabilization and strength for the core; including the shoulders and the hips, spinal extension, shoulder flexion and back strength.

In this 30 minute workout session, I present options to address stabilization. Stabilization is key to developing and maintaining good posture. The more that we stabilize the more efficiently our bodies will perform.

This workout can be used as a supplement to your regular workout regimen.

If all that you have is 30 minutes, give this routine a spin.

Please consult with your healthcare practitioner before starting any exercise program.

Be Healthy, Be Ageless, Be YouAb-Sutra Health and Fitness Coaches, LLC

Exercise Routine

You will need;

  1. Dumbbells
  2. A chair or a bench
  3. A cable tower or an resistance band w/ a good anchor
  4. An adjustable timer

Key points

  • Work both sides of your body equally and evenly.
  • Use enough weight to challenge you and allow for good form.
  • Keep the tip tongue connected to the roof of your mouth to minimize neck strain.

      Reverse Table Top
  • The hips should be parallel to the floor.
      Staggered Plank
  • There should be no tension in the neck.
      Seated Reverse Fly
      Dumbbell Overhead Press

5 minute warn up

Perform a five minute warm up of your choice or click on the following links:

Video – Zuzana’a 5 minute warm-up

How-to-warm-up

Lunge Position – Overhead Press 3:00 min total: 4 x (30 sec. and 15 sec. rest)

Perform this exercise with the left leg forward two times and the right leg forward two times.

Video – Lunge Position – Overhead Press

Reverse Table Top – Leg Extension 3:00 minutes total: 4 x (30 sec. and 15 sec rest)

Lift the left leg arm two times for 30 seconds and the right leg two times for 30 seconds.

Video – Reverse Table Top – Leg Extension

Seated Reverse Fly (cable tower or resist-a-bands) 3:00 minutes total: 4 x (30 sec. and 15 sec. rest)

Perform this exercise twice with the right arm and twice with the left arm.

Video – Seated Reverse Fly

Lunge Position – Biceps Curls 3:00 minutes total: 4 x (30 sec. and 15 sec. rest)

Perform this exercise with the left leg forward two times and the right leg forward two times.

Video – Lunge Position, Biceps Curls

Reverse Table Top – Arm Lift 3:00 minutes total: 4 x (30 sec. and 15 sec. rest)

Lift the left arm arm two times for 30 seconds and the right arm two times for 30 seconds.

Video – Reverse Table Top w/ Arm Extension

Staggered Plank Series

Work the left arm, the right arm, and the central leg for 30 seconds each.

Video – Staggered Plank 3:30 minutes:seconds total: 2 x (90 sec. and 15 sec. rest)

5 minute cool down

Video – 5 minute cool down

References

* Stand Up Strong, Eve Fleck, MS, 2006

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