30 Minute Express Workout

This is a sample lesson plan of a class I recently taught to a new client earlier this week.  It was an 30 minute express workout.

Warm Up

20 Mountain Climbers

15 Squats

10 Lateral Lunges (each side)

10 Push-Ups


*do all of the following exercises twice

10 Squat to Overhead Press (squat + bicep curl + overhead press)

Walking weighted lunges 2 x across the room

10 Ball Slams

Banded Crab walk with Resistant bands 2 x across the room

10 Triceps Dips

15 Ab Crunches

Cool Down

Deltoid stretch (each side)

Triceps Stretch (each side)

Bird Dog

Hamstring stretch (each side)

Quad Stretch (each side)

Since I didn’t rehearse the workout ahead of time and also since my new client is a fairly seasoned exerciser who was quite familiar with all the exercises, I did improvise as we went in order to meet her desired time frame of 30 minutes.




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