Habitude Fitness

Dirty Thirty Workout!

Sometimes life happens and we just do not have the time to fit in a trip to the gym, a run outdoors, or a meet up in the park. But I know that we always have time to do a few targeted strength moves! Welcome to your Dirty Thirty Workout! Complete these three exercise for a total of thirty seconds with a brief rest between each set. Do a minimum of three rounds of these total body burners. Here you will carve out minimal time but will yield maximum results!

Yes, Dear...I know you are working...but let's do a quick post!

Yes, Darling…I know you are working…but could you assist with a quick post-pretty please!

Plank with alternating shoulder taps

Plank with alternating shoulder taps

 

IMG_20130721_155720_063

split downward facing dog...

Split downward facing dog…

...into plank with that same leg knee touching the elbow. Repeat and then switch sides!

…into plank with that same side knee touching the elbow. Repeat and then switch sides for an additional 30 seconds!

Lie on your back with your knees at 90 degrees over an exercise ball.

Lie on your back with your knees at 90 degrees over an exercise ball.

Lift your hips and glutes up into a bridge positions and place feet flat on ball.

Lift your hips and glutes up into a bridge positions and place feet flat on ball.

Keeping hips lifted roll the ball out, and extend fully.

Keeping hips lifted and roll the ball out-extend fully.

Now roll it back in. Hello hamstrings!

Now roll it back in. Hello hamstrings!

Work this routine into your day or into one of your preexisting workouts. It is a great addition to Your Training Guide Part One, Two, and Three!

That’s a wrap!

We had fun doing this quick workout post! Enjoy!

We had fun doing this quick workout post! Enjoy!

Your Trainer.
Cassie

 

 

 

Related Articles