30 Seconds to Mars

Last week I gave you guys a Minute to Win It Workout… well this week I thought I’d downsize the time but kick some serious butt, minimal rest, and quick transitions.

Usually when I teach boot camps we switch between the aerobics room and the field house. Today was a mandatory field house day. We needed the space and room to run. If you’re knocking this baby out at home then you can substitute with some plyo or evening just running in place. Focus on getting your heart rate up during the cardio bursts!

Formula is 3 minutes of weights, 2mins of cardio. I had a heavier set of weghts: 10lbs, and then a lighter set (for shoulder stuff): 6lbs. Higher weight is great for these since they are short bursts but focus on your form. Drop your weight if your form is compromised.

Let’s get to it!

30s for each:
Bicep Curls

Bent Rows
Squat with Figure 8 weight pass
Plank Rows
Burpees with Overhead Press (light weights)
Lunge Jumps

Cardio, 1min each:
Back Pedaling
Squat Jumps

30s each:

Chest Flys
Tricep Press
Concentric Curls (30s each side)

Squat with Arm Swings
Pelvic Thrusts with weights
Shoulder Raises

Cardio, 1min each:

High Skips
Nordic Skier

30s each:
Wide Bicep Curls
Lunges with Overhead Press
Jumping Jack with Front Punch (light weights)

Deadlifts
Push-ups
Sumo Squat with Lateral Pull

Cardio, 1min each:
High Knee Run
Sprint (we did a suicide run, down and back from each goal line)

For my hour class we repeated the first two sets of weights and cardio. Then, its was time to really finish the workout, time for abs!

Abs, 30s each:
In & Outs
Bicycles (legs only)
Scissor kicks with 3s hold before switches
Side Plank with Hip Raises (each side)
Plank (hold one leg up for 15s each)

My heart definitely got pumping on the cardio bursts and by using a heavier weight for the strength circuits I knew I was challenging myself. This would be a perfect workout if you’re on your own, or grab a friend and push each other.

We’re headed into Food Heaven Holidays, I love my cinnamon rolls and gravy, so I just keep myself on track as best as possible with high intensity workouts that get great bang for the buck.

Mentality check is just maintain, don’t gain.

Have a great Wednesday!

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