With the coming of Fall, comes new routines and kids going back to school. One of the main struggles I hear from busy Moms & Dads is that they have absolutely no time to workout. These workouts will have you in and out in 30 minutes or Under.

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As always ask the advice of your health care professional. 

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Day 1

Warm-up 5 Minutes Concept 2 Rower/Stretch

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Chest Press - 3 sets of 12-15 reps (note your seat position) _____

Shoulder Press - 3 sets of 12-15 reps  (note your seat position) _____

Tricep Extension - 3 sets of 12-15 reps  (note your seat position) _____

Bicep Curl - 3 sets of 12-15 reps  (note your seat position) _____

Lat Pull Pull Down - 3 sets of 12-15 reps  (note your seat position) _____

Hyperextension - 3 sets of 12-15 reps  (note your hip position) _____

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Day 2

Warm-up 5 Minutes on Treadmill/Stretch

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Leg Extension - 3 sets 12-15 reps  (note your seat position) _____

Leg Curl - 3 sets 12-15 reps (note your seat position) _____

Inner Thigh - 3 sets 12-15 reps

Outer Thigh - 3 sets 12-15 reps 

Butt Blaster - 3 sets 12-15 reps (note your foot position) _____

Standing Calf Raise - 3 sets 12-15 reps

Ab Machine - 3 sets 12-15 reps (note your seat position) _____

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Day 3

Cardio Only - 30 Minutes Total

5 Minutes - Warm-up

20 Minutes Elliptical or AMT

5 Minutes - Cool Down

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Day 4

Warm-up 5 Minutes on Jacob's Ladder/Stretch

 

Air Squats - 2 sets of 20 reps

Leg Extensions - Contract Quads for 3 Seconds at the top - 2 sets 20

Leg Curl - 2 sets 20

Inner Thigh - 2 sets 10

Outer Thigh - 2 sets 10

Butt Blaster - 2 sets 15

Ab Machine - 2 sets 25

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Day 5

Try to go a little bit heavier than you did earlier in the week

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Chest Press - 3 sets of 8 reps

Shoulder Press - 3 sets of 8 reps

Tricep Extension - 3 sets of 8 reps

Bicep Curl - 3 sets of 8 reps

Lat Pull Pull Down - 3 sets of 8 reps

Ab Machine - 2 sets 25

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Day 6

Off/Optional Cardio

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Day 7

Off/Optional Cardio