ELENA MCCOWN
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Exercises

30 Minute Bodyweight Workout

12/30/2019

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Warm-up!

Circuit (45 seconds each exercise with 15 second rest. Perform each round twice)
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Plie Squat
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Staggered Pushups (One arm is performing a tricep pushup while the other is performing a standard pushup. Do these on one side and then next round do them on the other.)
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Left Side Needle Plank
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Ski Jumps
Repeat Round x 2
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Curtsy Lunge (Do these on one side and then next round do them on the other.)
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Push-Ups
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Right Side Needle Plank
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High Knees
Repeat Round x 2
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Calf Raises
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Arm Speed Bags (Do these on one side and then next round do them on the other.)
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Plank Hip Drops
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Jumping Jacks
​Repeat Round x 2
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Hip Bridge
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I
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Y
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T
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W
IYTW Formation (Perform each "letter" for 10 seconds.)
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Bird-Dog (Do these on one side and then next round do them on the other.)
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Mountain Climbers
Repeat Round x 2

Stretch!

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30 Minute Dumbbell Workout

12/30/2019

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Warm-up!
​
Circuit (45 seconds each exercise with 15 second rest. Perform each round twice.)
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Plie Squat with Shoulder Press
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Staggered Pushups (One arm is performing a tricep pushup while the other is performing a standard pushup. Do these on one side and then next round do them on the other.)
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Left Side Plank Needle with Weight
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Speed Skaters
Repeat This Round x 2
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Curtsy Lunge with Bicep Curl (Do these on one side and then next round do them on the other.)
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Push-Ups
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Right Side Plank Needle with Weight
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Lunge Jumps
Repeat This Round x 2
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Calf Raises with Weights
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Plank Hip Drops
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Bent Over Row
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Burpees
Repeat This Round x 2
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Hip Bridge with Weight
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Bird-Dog (Do these on one side and then next round do them on the other.)
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Triceps Kickbacks
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Cross Body Mountain Climbers
Repeat This Round x 2
​

Stretch!
​
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Bodyweight Exercises

10/7/2019

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Perform #1 once a week and #2 once a week with an option to perform one of them again (or do yoga). Space bodyweight workouts out with at least one day in between. Example: Mon- bodyweight workout, Tuesday - walk, Wednesday - bodyweight workout, Thursday - bike, Friday - yoga. 

Each exercise will be performed for 60 seconds. Beginners - 1 set, Intermediate - 2 sets, Advanced - 3 sets. Go through all exercises (of either #1 or #2) and then repeat for desired set amount. You don't need much recovery time in between exercises or sets so this workout with 3 sets should be completed in about 30 minutes. Don't forget to warm-up, cool-down and stretch. Message me with any questions!
#1
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Reverse Lunges (alternating legs)
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Wall Push-ups
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Sumo Squats w/ Calf Raises
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Shoulder Pulls
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Squats
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Triceps Dips
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Heel Slides (alternating legs)
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Bird Dog (30 sec each side)
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Cat Cow

#2
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Lunges/Walking Lunges (alternating legs)
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Wall Triceps Push-ups
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Calf Raises
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Shoulder circles (30 sec each direction)
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Wall Sit
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I Raises (20 sec)
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Y Raises (20 sec)
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T Raises (20 sec)
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Heel Drops (alternating legs)
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Bridge
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Cat Cow
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Elena McCown, LLC Health Coach in Franklin, TN
Photo used under Creative Commons from verchmarco
  • Home
  • About
  • Services
  • Shop My Favorites
  • Blog
  • Recipes
    • Prepear App
    • Appetizers
    • Baked Goods
    • Condiments
    • Desserts
    • Drinks
    • Breakfast
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Disclaimer/Privacy Policy/Terms of Service