30 Minute Workout To Do When You Haven’t Worked Out in Forever

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Hi! How’s everybody doing? Let’s talk about something I’m all too familiar with: The struggle of consistently working out. If you’re anything like me the word “consistent” and “working out” didn’t go together. I was the type of person that would set this goal of working out every day, and i would always do great for the first week. But then something came up and I missed a day. And that one missed day threw my whole schedule/goal/week off, and I would stop working out. Literally this went on for years. It was a constant cycle of working out, stopping, then beating my self up for not working out. It was mentally exhausting and definitely not healthy.

I started getting really serious about working out the year before I had my baby. I got into a really good routine and started eating really clean.  So what changed?

Two things changed that year.

1. My husband and I knew we wanted to grow our family, and while I had always been on the thin side, I ate junk and didn’t work out.  I wanted to be in great shape for pregnancy so I could be in great shape for my baby.

I’m not saying you have to want a baby to become motivated enough to workout. That’s crazy! I’m just saying have something to motivate you, or push you will make it all that harder to give up. For me it was being in great shape before I got pregnant, so I could be healthy for my baby.  For others it could be that you want to have that bikini bod for summer. It could be that you are feeling out of sorts, and you exercise to feel better. It could be that you have an anniversary coming up and you want to get into better shape for that.

Whatever it is, let it MOTIVATE you. Let it push you and think of it constantly. Write it down, write it on your bathroom mirror as a reminder to get in that workout.

2. I didn’t let it get me down if I for some reason missed a day of working out. Sure, it didn’t make me feel good when I decided to not workout that day. But when the next day came around I would try and remember how it felt to not work out and I got off my duff and went to the gym. So just go! It’s okay if you missed a day, you’re only human. Things come up, you just have to remember your motivation and what you’re working towards.

One thing that always helps me to keep my routine of going to the gym is if I have a workout planned. I use Kayla Itsines BBG program, which is a great guide and has killer workouts. Ali is working on an amazing program which I will start using once she’s done! If you have a plan for working out, it will be a lot easier to go and do. 30 minute workouts are my jam!!

Its very easy to say “Oh I don’t know what I’m going to do, so I’ll just skip the gym today”. Don’t do it! Ask Ali or I, we’d love to create a program that would be great for you. Find a quick workout, it will be easier to stick too.

Follow other fitness instagrammers. So many of them are SO inspiring and have great tips for working out. And don’t forget to eat healthy. Eating healthy and working out go hand in hand. It will be hard to see results if you’re doing only one or the other.

Here’s a beginner full body workout you can do, if you’re just starting to workout.

30 Minute Workout

Warm up 5 minutes- medium-fast paced walk ( can be on treadmill, around your house, around the block etc)

( If you’re unsure of how to do an exercise,click on the exercise to see a demonstration)

Circuit 1– Set timer for 7 minutes. Perform each exercise for indicated amount of reps. Need to do less? Don’t worry. You’ll get there. Try and do at least 8 reps.  Do each exercise one after the other, no rest in between. After you finish each exercise of the circuit take a 30-60 second break. Repeat the circuit as many times as you can in 7 minutes.

10 push ups (on knees)

12 stability ball crunches

10 squats

10 Second Plank 

Circuit 2–  Set timer for 7 minutes. Perform each exercise for indicated amount of reps. Need to do less? Don’t worry. You’ll get there. Try and do at least 8 reps.  Do each exercise one after the other, no rest in between. After you finish each exercise of the circuit take a 30-60 second break. Repeat the circuit as many times as you can in 7 minutes.

12 Two leg Floor Bridge

24 static lunges (12 on each side)

12 tricep dips

24 fire hydrants (12 on each side)

Cool Down

Stretching- Hold each stretch for at least 30 seconds.

 

Okay guys! Lets go to the gym! Feel free to ask any questions that you have. And leave a comment down below if you’re going to do this workout. I know you can!!

 

 

 

 

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