Full Body Blast! 30 Minute Challenge Day 9


This workout provides great variety and will kick your butt!  The workout includes 3 rounds that are made up of HIIT (High Intensity Interval Training), Tabatas, and Timed Training.  Variety keeps you from getting bored and keeps your body guessing about what is coming next!


1 Minute Run in place; 1 Minute Jumping Jacks, 1 Minute Butt Kicks, 1 Minute Knee Highs, 1 Minute Jumping Jacks


Round 1 (HIIT)

Perform each exercise for 50 seconds as hard as you can, rest for 10.  Start with the heaviest weight you think you can do.  Change to a lower weight if needed.  To gain the most from this workout you must be pushing yourself as hard as possible!

  1. Jump Rope Knee Highs (abs & arms)
  2. DEEP Squat, Stand, Military Press (legs, butt, shoulders)
  3. Side Lunge with Bicep Curl at standing position (legs, butt, biceps)
  4. Push Up, 4 Jumping Jack Planks - jump your legs and open and closed in a plank position (chest, triceps, abs)
  5. Deadlift and 3 Rows (lower and upper back)
  6. Jump Rope Knee Highs (abs & arms)
  7. Lunge & Push - holding a medium weight; Lunge back with right leg, use both hands to push out and slightly up, push off back foot and return to standing, repeat on other leg (legs, butt, abs)
  8. Plank with weights under hand, push up, bring feet to hands to stand up, 3 hammer curls (abs, chest, legs, biceps)
  9. Jumping Jack with light to medium weight - only bring arms to shoulder height for a  lateral raise (shoulders)
  10. Tricep pushup (chatarunga) x 1 & Exploding Jump - in plank position place hands under shoulders, lower into pushup keeping your elbows next to your body so that they scrape your ribs as you go down, push back up then jump feet to hands and explode your whole body up with hands over head, repeat (tricep, chest, abs)

Round 2:  (Tabatas)

Perform each exercise 20 seconds as hard as you can, rest for 10 seconds; 8 rounds.  For today's Tabatas routine you will alternate between the two exercises listed in each round.  I.e. For Round A you would do 20 seconds of Jump Squats, rest for 10 seconds then perform Back Lunges for 20 seconds, rest for 10 then go back to the jump squats.  Repeat for total of 8 rounds.

  1. (1)Jump Squat & (2)Alternating Back Lunges
  2. (1)Deep low squat with weights & (2)Lunge and Kick out front with Right Leg
  3. (1)Stand on stool with 1 leg and bring the other leg up to a knee high; Return lifted leg to floor and repeat and (2)Repeat on opposite leg.

Round 3:  (Timed Training - 10 Minutes) Perform all exercises as fast as you can with still using proper form.  Once complete repeat the circuit until time is out.

  1. Crunches x 30
  2. Standing Knee Crunch - Right Side x 50
  3. Standing Knee Crunch - Left Side x 50
  4. Boat Twists x 50 - Sit in v-up position.  Hold a weight or medicine ball with both hands.  Twist at core to the right and tap the ball or weight on the floor slightly behind you on the right side.  Repeat on left side.
  5. Mountain Climbers x 50
  6. Spiderman x 30
  7. V-ups x 16
  8. Knee Highs x 50
  9. (Don't know what these are called!  LOL) Lay on back and bring legs up to v-up position.  Open legs and crunch up with hands in praying position.  Reach hands through legs.  Release the crunch and close the legs.  Repeat x 20
  10. Criss-Cross x 30

All done!  Let me know what you thought of this 30 minute workout!