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Wednesday Workouts : Week 5

June 12, 2013 by HeatherRobertson

by Heather Robertson

Here is week five of our Wednesday Workout series. I’m giving you two different days worth of workouts. These are workouts you can do in about 30 minutes or less.

And don’t worry if you don’t have equipment like kettle bells or weights. I’ve provided “optional” exercises you can use.

There are also example videos linked to each exercise to help you see how they are performed correctly. If these exercises are new to you, or it’s been awhile since you’ve tried them, please watch the videos and practice before doing the workout.

You don’t need a lot of time to get a great work out. Remember to take your time, stay safe, and keep your body moving!

Disclaimer: Please talk to your doctor, personal trainer, or other fitness or health professional before starting any exercise program. These are all examples of exercises I have used. However, everyone’s different, so what works for me may, or may not, work for you. Please always be careful when doing these or any exercises and listen to your body. In other words, stop or take a break whenever you need to.

Before trying the exercises below, please check out the video examples. Just click the exercise title/link to view the videos. It’s important to use good form and technique so you don’t hurt yourself while working out. Remember to practice the moves. The goal is to stay healthy and fit, not to get hurt! 🙂

Day 1

Equipment

Timer

mat

kick-butt music

Warm up

25 butt kickers

25 burpees

400 meter run or around the block

Do all the exercises listed as many rounds as possible in 20 minutes. You want to move as quickly from exercise to exercise while being safe to have the best time possible. You can do this work out again in a few weeks and see what the difference is in your time.

Beginner

Intermediate

Advanced

5 T push ups10 T pushups20 T- pushups
5 V-ups10 V-ups20 V-ups
5 Broad Jump10 Broad Jump20 Broad Jump
5 Ice skaters10 ice skater20 Ice skaters

Butt Kicker

T-push ups

V-ups

Broad Jumps

Ice Skaters

Burpees

Day 2

Equipment

Timer

Kettle bell

hand weights or bag with cans or gallon of water for rows

Chair

Warm up

15 inch worms

25 jumping jacks

25 sit ups

Workout

Do three rounds of these exercises and time yourself. Keep track of how well you do. That way, you can repeat this work out in a few weeks and compare your progress.

Beginner

Intermediate

Advanced

6 side burpees alternating sides12 side burpees alternating sides20 side burpees alternating sides
5 single leg dip10 single leg dip15 single leg dip
5 Kettle bell/ hand weight row each arm10 kettle bell/ hand weight row each arm15 kettle bell row/ hand weight each arm
5 Bulgarian squats with or without weight10 Bulgarian squats each leg with or without weight15 Bulgarian Squats with or without weight

Kettle bell (or) hand-weight rows

Inch worm

Side burpee

Single-leg dip

Bulgarian Squat

Filed Under: Blog, Fitness, Kettlebells, Weight Loss Tips, Weight Loss Tools, Workouts

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