Workouts, Nutrition and Supplement Information for Getting in Shape and Staying Fit.

30 Minute Workouts

Get in Shape in less Time

Before you start the following 30 minute workouts:

Perform the sample workouts 2 - 3 times per week.

Tempo: Perform all exercises at a slow tempo and with control

Performing the workouts as a circuit adds to the fat burning process by keeping your heart rate elevated.

Warm Up for 5 - 10 minutes with moderate cardio such as walking. Perform 5 - 10 minutes of static stretches and or foam roll exercises.

Sets and Reps for 30 minute workouts are as follows
Beginner: Perform 2 sets of 12 - 20 repetitions.
Intermediate: Perform 3 sets of 10 - 12 repetitions.
Advanced: Perform 4 sets of 6 - 10 repetitions.

Cool Down with some static stretches and foam roller exercises after the 30 minute workouts to prevent injury and increase flexibility.

Core Exercises

Marching

Lie down on your back or face up, bend your knees, feet flat on the ground and pointing straight ahead. Rest your arms on your sides with palms down. Draw in your belly button and maintain this throughout the exercise. Lift one foot off the floor, keeping your knees bent, your bending only at the hip. Only lift as far as you can maintain control and maintain the drawing in of the belly button. Hold for 2 second and slowly lower. Repeat on opposite side.

Bridge

Lie down on your back or face up, bend your knees, feet flat on the ground and pointing straight ahead. Rest your arms on your sides with palms down. Draw in your belly button and maintain this throughout the exercise. Contract your glutes and lift your hip off the ground until your hip, knees and shoulders are in line with each other. Hold for 2 seconds and slowly lower back down and repeat.

Balance Exercises

Single Leg Balance (optional)

Stand with your feet about shoulder width apart, place hands on hips. Draw your belly button in and contract your buttocks. Lift one leg off the ground and right beside the balanced leg, keep hips level and hold for 5 to 20 seconds. Repeat with other leg.

Strength Training Exercises

Ball Squat Curl and Press

Ball DB Chest Press

stability ball chest press with dumbbells

Lie down face up on a stability ball between the shoulder blades, resting your head on the ball. Keep shoulders, hips and knees all in line. Contract or squeeze your buttocks and draw the belly button in. Hold a dumbbell in each hand at chest level. Press the dumbbells up and together extending the arms. Lower slowly and repeat.

Dumbbell Rows

Hold a dumbbell in one hand with palm facing in and arm fully extended. Place your opposite knee on the chair or bench and hold on with hand for support. Place the other foot on the floor and knee should be slightly bent. Keep your belly button drawn in. Bring the dumbbell toward your armpits or as high as you can. Slowly return to start position and repeat.

Ball Shoulder Press

Sit on a stability ball. Feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each had shoulder level.Draw belly button in. Extend arms overhead until elbows are fully extended. Slowly return back to start and repeat.

Ball Dumbbell Curl

Sit on a stability ball with feet shoulder width apart feet pointing straight ahead. Hold a dumbbell in each hand to the sides. Draw your belly button in. Curl the weight up and slowly lower.

Ball Tricep extensions (optional)

stability ball triceps extension with dumbbells

Lie down face up on a ball under your shoulder blades. Bend your knees and feet should be pointing straight ahead on the floor. Your hips and knees should be in line with each other. Draw your belly button in. Extend your elbows until your arms are straight, keeping your arms in line with your shoulders. Slowly lower and repeat.

Dumbbell Lunge

Stand with your feet about shoulder width. Feet should be pointing straight ahead. Hold a dumbbell in each hand. Draw your belly button in. Take a big step forward and lower down into a lunge until your front leg is almost parallel to the ground. Keep your torso straight and make sure your front knee is pointing in the same direction as your foot. Slowly return back to standing by pushing off of the front leg and squeezing your glutes. Repeat.

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Have you ever experienced knee pain during or after exercise? If your muscles are tight or week it's not a question of "will you get injured" but "when will you get injured". The right exercises can prevent and releive knee pain.