Get fit in 30 minutes or less

30 Minute Workout:
Emphasis on strength (muscle development) and conditioning (cardio development). The exercises chosen provide outstanding opportunity to develop strength and conditioning in a very efficient manner.

Keys to success:

Compound movements to work multiple muscle groups

Aim for a full body workout to burn more calories

Use proper technique for safe and effective workout

The workout is simple. Four movements, two are done consecutively followed by one minute rest. The next two movements are done with another minute of rest. Repeat 3 times. Workout is complete after doing 10 minutes of moderate to vigorous cardio on stationary bike after 3 sets of the four exercises.

Exercises:

Clean and press (Shoulders and upper back, biceps)
Two kettlebell or two dumbbells -- 8-15 reps

Dead-lift (Glutes, low back, hamstings)
Two kettlebells or two dumbbells -- 8-15 reps

Jump squats (Quads and calves)
Two kettlebells or two dumbells -- 8-15 reps

Bent over row (Middle back, biceps)
Two kettlebells or two dumbells -- 8-15 reps

Tip: Choose lower reps (8) with heavier weight for more strength. Go with higher reps (15) for combo of strength and endurance.

15 Minute Workout:
The 15 minute workout will consist of 4 highly effective (compound) exercises. Rather focusing on isolated exercises we are doing moves the matter because they stimulate changes in body structure and muscle strength due to their high impact on muscles, ligaments and bones.

Exercises are done for 30 seconds, after each exercise 30 seconds of jump heavy jump rope, then 60 sec rest in between each set (one set= exercise plus 30 seconds of jump rope or stationary bike) repeat twice, then finish up with 3 minutes of moderate to intense stationary bike.

Exercises:

Kettlebell swing 30 seconds (glutes, hamstrings, low back)
Two kettlebells

Heavy jump rope 30 seconds (Arms, shoulders, legs, cardio)
1 lb or regular jump rope

Renegade row 30 seconds (Core, biceps, shoulders, middle back)
Two kettlebells or dumbbells

Heavy rope 30 seconds (Arms, shoulders, legs)
1 lb or regular jump rope

Floor press 30 seconds (Chest, triceps and shoulders)
Two kettlebells or dumbbells

Heavy rope 30 seconds (Arms, shoulders, legs, cardio)
1 lb or regular jump rope

3 minutes bike or jump rope (Quads, cardio)
1 lb or regular jump rope or stationary bike

Sean Armstead
Phenomenal Fitness
1450 S. Michigan Ave.
Chicago, Illinois
phenomenalfitness.com