, , , ,

thirty 30

Hello there!

One of my goals is to help you build a body you’re proud of and be able to do all the things you want to do.  That includes removing fitness barriers and minimizing excuses. Life happens, and you don’t always have a gym or equipment at your fingertips.  So, what workout routine should you do?

You know you should be exercising, but you don’t know what to do. “Should I just put on some shoes and go running? Find a crossfit gym? Yoga? Parkour? HELP!”

The obvious solution is Body weight exercises, simple right?  Obvious, yes. Simple, no.  Doable, yes.

captain obvious fitness

Bodyweight Mantra:  ‘I can do anything for 30 seconds. I can do anything for 30 seconds. I can do anything for 30 seconds…’ And, be prepared for a serious timed arse whoopin’. 🙂

30 secs

You can do anything for 30 seconds.  Grab a stopwatch or your kitchen timer, and remember instead of counting how many reps to do for each exercise, do as many reps or hold the rep as you can in 30 seconds. Your competitive side will immediately kick in, I promise.

You really can do anything for 30 seconds and it shouldn’t surprise you that once you actually start, you usually can go longer than that. This is how I get through most tedious and miserable tasks. I tell myself that I can do anything for 30 seconds (real life translation, an hour, a day, a week) and roll up my sleeves and get started.

Once you get started, you just need to push through. (Sometimes getting started is the hardest part). You know you can do it. I remind myself of this all the time, baby steps.

Do all 30 exercises on the list, it will take you approx 15 minutes to complete (not counting rest, if needed).

If you do it twice (applause, applause) 30 exercises for 30 seconds x2, it’s a 30 Minute circuit.

Pick 6 Core + 6 Lower body + 6 Upper Body, 30 seconds each x 5 sets = 45 minutes...the possibilities are endless.    Mix and match however it pleases you. Fist bump, you’re welcome 😉

Have a wonderful week and remember, whatever you encounter, you can do ANYTHING… thirty seconds at a time!

Everybody has a body, so lets use it.

30 Thirty Second Exercises

  • Time: 15-30mins
  • Difficulty: moderate
  • Print


  1. Plank
  2. Mountain Climbers
  3. Prone Walkouts
  4. Inchworm Walkouts
  5. Shadow Boxing
  6. Side Bridge
  7. Plank to Pushup
  8. Bird Dog
  9. Supermans
  10. Lying WindMills

Lower Body

  1. Parallel Squat
  2. Side Lunge
  3. Sumo Squat
  4. Walking Lunge
  5. Wall Sit
  6. Plie Squat
  7. Calf Raise
  8. Straight Leg Lifts
  9. High Knee Walk
  10. Side Leg Lifts

Upper Body

  1. Push Ups
  2. Shoulder Series (I, Y, T, W, O)
  3. Straight Arm Shoulder Raise Forward
  4. Pike Push Ups
  5. Recline Rhomboid Squeezes
  6. Arm Circles Forward
  7. Tricep Dips
  8. Arm Circles Reverse
  9. Shoulder Angels
  10. Straight Arm Shoulder Raise T

credit – @AutumnPTW

So there you have it.

How often do you do bodyweight exercises?

What do you think of Parkour?



Linked up 🙂

Fitness Friday Link Up

***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.