Workout Routine is based on 3 days of strength training workouts.
Even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remem-
ber to stay hydrated and stretch before and after exercising. Each day has a set of five core
workout routines to keep your abs, thighs and arms burning. The exercise program is to be
taken 3 days in a week leaving a day in between for recovery. Proven to work, all move are
unique for each day and may be varied after your first week should you wish to maintain the
workout moves in your everyday life. The 30 Minutes Workout Routine is designed to help
you build strong and lean muscles, ideal for weight control and muscle toning.
Day1
Are you inspired to get in shape and motivated to get started? Many of you have been writing to say that you’re
ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30
Minutes Workout Routine exercise program to get you started.
Note beside each—I have included the number of reps and sets that I recommend for best results. Also included
after each exercise is a challenge for you to take that exercise to the next level.
First off, start by warming up your muscles. You can do this by just moving around, making the bed, jogging in
place, or jumping rope. Then you need to stretch your muscles for at least 3 minutes, paying special attention to
your breathing. Allow your body to get plenty of oxygen and don’t forget that glass of ice cold greens after work-
out.
I encourage incorporating the Pilates principle of “Engaging the Core” into all exercises. Engaging the core
means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine,
which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and
give you a tighter, slimmer waist.
Exercise # 1
Let’s get started with the King of all exercises—the Squat. In addition to stressing the front
thigh muscles, this exercise is effective for total body development.
Squat—3 Sets, 15-20 Reps
Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest
and draw your shoulders down your back, pull your navel inward to engage your core mus-
cles. Inhale as you lower your hips down to the squat position. Now exhale as you stand back
up. Push your heels into the floor as you straighten to a standing position.
Take it to the next level by adding weights as shown in the picture or a triceps kickback.
Squat
In this photo the lady is shown with two dumbbells, which you can use to advance this exer-
cise.
Exercise # 2
This exercise, the Reverse Fly, is great for the rear shoulder muscles and back. Doing these
exercises will give you that sexy look, when you dare to go backless this holiday season.
Reverse Fly—3 Sets, 15-20 Reps
Standing with your feet hips width apart, a weight in one hand and your other hand resting
on your thigh, slightly hinge on the hips keeping spine long, shoulders reaching down your
back, and abdominals engaged. Inhale, bring the arm into the centerline of your body, exhale
lift the arm to the side. Repeat on other side.
Take it to the next level by working both arms at the same time.
Reverse Fly
In this photo, we show the lady advancing this exercise by lying on a ball. The instability of
the ball causes the muscles to work harder as she struggles to balance while doing this exer-
cise.
Exercise # 3
This next exercise, the Hammer Curl, works your bicep and forearm muscles. Doing these
exercises will strengthen your arms and give them a nice sculpted appearance.
Hammer Curl—3 Sets 15-20 Reps
Standing with your feet hips width apart, stomach drawn in, pelvis tucked under so your
tailbone points down to the ground, slightly bend your knees keeping your chest lifted,
shoulders held down your back and weights in both hands with arms held at your sides,
elbows at the waistline and wrists pointing inward towards your body. Breathe in, exhale and
flex both elbows by bringing both hands to your shoulders and inhale as you extend your
arms back to your sides. Alternate and repeat.
Take it to the next level by adding heavier weights and/or adding a side lunge, alternating
legs. Last set pulse for 10 counts.
Hammer Curl
In this photo, we show the lady curling both arms simultaneously, you can also alternate
arms for variety.
Exercise # 4
This exercise, the Shoulder Press, helps to strengthen your deltoid and triceps muscles.
Working these muscles gives you overall strength including your abs, oblique and your back.
Shoulder Press—3 Sets, 15-20 Reps
Standing with your feet shoulder width apart, stomach drawn in, your pelvis tucked under
so that your tailbone points down to the ground, slightly bend your knees keeping your
chest lifted, shoulders held down your back and weights in both hands with hands held at
shoulder level, wrists pointing away from body. Breathe in, exhale press hands up extending
your arms over your head by straightening your elbows, inhale bringing the weights back to
shoulder height. Keep your shoulder blades reaching down your back throughout the exer-
cise and your arms upward.
Take it to the next level by adding a front lunge, alternating each leg. Last set pulse for 10
counts.
Shoulder Press
In this photo, the lady is performing this exercise on the ball. Again, the instability of the ball
will work different muscles including those in your calves and especially your core.
Exercise #5
If you want to rid yourself of belly fat, or just want to tighten up your stomach muscles to
improve your back muscles, then abs are an absolute must! When doing your abdominal
crunch, remember the following: Keep your spine imprinted on the mat, your core engaged.
No part of your body should be moving except your shoulders as you lift them off the mat. It
is important that you concentrate on breathing throughout this exercise.
Abdominal Crunch—4 Sets, 15-20 Reps
Lying on your back on a mat, bend your knees and place your feet hips width apart. Place
your fingertips behind your ears, keep your lower back pressing downward into the mat,
your shoulder blades reaching down your back, draw your stomach in, navel drawn inward
towards the spine and keep your chin level. Breathe in, exhale and roll your upper body off
the mat keeping your chin tucked towards the chest, inhale and roll the upper body back
down on the mat.
Take it to the next level by adding a twist to target the obliques—shoulder to knee. This will
help to tighten your waistline and strengthen your back.
Abdominal Crunch
In this photo, the lady is performing this exercise on a hard floor, I recommend using an
exercise mat.
Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself
on the back—you’ve just completed a full session of my 30 Minutes to a new you workout
exercise. Stretch your muscles for about 3 minutes following your exercise routine.
Even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remem-
ber to stay hydrated and stretch before and after exercising. Each day has a set of five core
workout routines to keep your abs, thighs and arms burning. The exercise program is to be
taken 3 days in a week leaving a day in between for recovery. Proven to work, all move are
unique for each day and may be varied after your first week should you wish to maintain the
workout moves in your everyday life. The 30 Minutes Workout Routine is designed to help
you build strong and lean muscles, ideal for weight control and muscle toning.
Day1
Are you inspired to get in shape and motivated to get started? Many of you have been writing to say that you’re
ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30
Minutes Workout Routine exercise program to get you started.
Note beside each—I have included the number of reps and sets that I recommend for best results. Also included
after each exercise is a challenge for you to take that exercise to the next level.
First off, start by warming up your muscles. You can do this by just moving around, making the bed, jogging in
place, or jumping rope. Then you need to stretch your muscles for at least 3 minutes, paying special attention to
your breathing. Allow your body to get plenty of oxygen and don’t forget that glass of ice cold greens after work-
out.
I encourage incorporating the Pilates principle of “Engaging the Core” into all exercises. Engaging the core
means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine,
which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and
give you a tighter, slimmer waist.
Exercise # 1
Let’s get started with the King of all exercises—the Squat. In addition to stressing the front
thigh muscles, this exercise is effective for total body development.
Squat—3 Sets, 15-20 Reps
Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest
and draw your shoulders down your back, pull your navel inward to engage your core mus-
cles. Inhale as you lower your hips down to the squat position. Now exhale as you stand back
up. Push your heels into the floor as you straighten to a standing position.
Take it to the next level by adding weights as shown in the picture or a triceps kickback.
Squat
In this photo the lady is shown with two dumbbells, which you can use to advance this exer-
cise.
Exercise # 2
This exercise, the Reverse Fly, is great for the rear shoulder muscles and back. Doing these
exercises will give you that sexy look, when you dare to go backless this holiday season.
Reverse Fly—3 Sets, 15-20 Reps
Standing with your feet hips width apart, a weight in one hand and your other hand resting
on your thigh, slightly hinge on the hips keeping spine long, shoulders reaching down your
back, and abdominals engaged. Inhale, bring the arm into the centerline of your body, exhale
lift the arm to the side. Repeat on other side.
Take it to the next level by working both arms at the same time.
Reverse Fly
In this photo, we show the lady advancing this exercise by lying on a ball. The instability of
the ball causes the muscles to work harder as she struggles to balance while doing this exer-
cise.
Exercise # 3
This next exercise, the Hammer Curl, works your bicep and forearm muscles. Doing these
exercises will strengthen your arms and give them a nice sculpted appearance.
Hammer Curl—3 Sets 15-20 Reps
Standing with your feet hips width apart, stomach drawn in, pelvis tucked under so your
tailbone points down to the ground, slightly bend your knees keeping your chest lifted,
shoulders held down your back and weights in both hands with arms held at your sides,
elbows at the waistline and wrists pointing inward towards your body. Breathe in, exhale and
flex both elbows by bringing both hands to your shoulders and inhale as you extend your
arms back to your sides. Alternate and repeat.
Take it to the next level by adding heavier weights and/or adding a side lunge, alternating
legs. Last set pulse for 10 counts.
Hammer Curl
In this photo, we show the lady curling both arms simultaneously, you can also alternate
arms for variety.
Exercise # 4
This exercise, the Shoulder Press, helps to strengthen your deltoid and triceps muscles.
Working these muscles gives you overall strength including your abs, oblique and your back.
Shoulder Press—3 Sets, 15-20 Reps
Standing with your feet shoulder width apart, stomach drawn in, your pelvis tucked under
so that your tailbone points down to the ground, slightly bend your knees keeping your
chest lifted, shoulders held down your back and weights in both hands with hands held at
shoulder level, wrists pointing away from body. Breathe in, exhale press hands up extending
your arms over your head by straightening your elbows, inhale bringing the weights back to
shoulder height. Keep your shoulder blades reaching down your back throughout the exer-
cise and your arms upward.
Take it to the next level by adding a front lunge, alternating each leg. Last set pulse for 10
counts.
Shoulder Press
In this photo, the lady is performing this exercise on the ball. Again, the instability of the ball
will work different muscles including those in your calves and especially your core.
Exercise #5
If you want to rid yourself of belly fat, or just want to tighten up your stomach muscles to
improve your back muscles, then abs are an absolute must! When doing your abdominal
crunch, remember the following: Keep your spine imprinted on the mat, your core engaged.
No part of your body should be moving except your shoulders as you lift them off the mat. It
is important that you concentrate on breathing throughout this exercise.
Abdominal Crunch—4 Sets, 15-20 Reps
Lying on your back on a mat, bend your knees and place your feet hips width apart. Place
your fingertips behind your ears, keep your lower back pressing downward into the mat,
your shoulder blades reaching down your back, draw your stomach in, navel drawn inward
towards the spine and keep your chin level. Breathe in, exhale and roll your upper body off
the mat keeping your chin tucked towards the chest, inhale and roll the upper body back
down on the mat.
Take it to the next level by adding a twist to target the obliques—shoulder to knee. This will
help to tighten your waistline and strengthen your back.
Abdominal Crunch
In this photo, the lady is performing this exercise on a hard floor, I recommend using an
exercise mat.
Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself
on the back—you’ve just completed a full session of my 30 Minutes to a new you workout
exercise. Stretch your muscles for about 3 minutes following your exercise routine.
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