Workout Wednesday: The Dirty 30!
On the second Wednesday of each month in 2016 we will be posting a workout on our blog! Workouts will focus on everything from total body exercise to specific muscle groups to cardio and even balance and flexibility! Check back each month for a new Workout Wednesday post!
Note the modifications if you are not able to perform some of the moves.
*Always consult with a physician before beginning any exercise routine!
Warm- Up: Always warm-up before any exercise!
-20 seconds of running in place
-20 seconds of “butt-kicks”
-20 seconds of “high-knees”
-20 seconds of jump-rope (with or without actual jump rope, mimic the move if you
don’t have a jump rope)
-10 arm circles to the front
-10 arm circles to the back
-20 squats
-REPEAT ONCE MORE
The Dirty 30
– 30 push-ups on toes – Modification: Push-up on knees
– 30 alternating reverse lunges (15 each leg)
– 30 Squat Jumps *make sure your front knee does not go past your toes
– Modification: Don’t perform the jump or raise up on your toes
– 30 straight leg raises
– Modification: Standard Crunches or standing side crunches
Rest as needed between moves, but try to complete each move right after one another.
Rest after the entire set for 1 minutes and repeat 2 more times!
Be sure to include some cool down stretches after each workout!
