30 for 30

Alright, posting this is forcing me to make a confession! My 30 exercises/ 30 seconds each was actually only 28 exercises! I missed two of them in my notes....and I was so proud of completing it in 15 minutes! If you try it, let me know if you complete it on time....although as long as you don't waste too much time in between, it really doesn't matter if you get done in 15 minutes exactly....it's just an added challenge.

Note that even though it might not be spelled out, remember to alternate the legs. If something doesn't make sense, or you don't remember it, ask me.

As requested, I made an audio recording of it. You could dowload it and take it outside or use it indoors with music in the background. It's not exciting but it will cue you without having to stop and read the notes.


http://programfit.podbean.com/


1. step touch or skate

2. jump squat (low impact just squat and lift heels)

3. football run and touch (wide legs, low squat, and run)

4. throwbacks (hands on ground, jump or walk legs back)

5. circle push up

6. swimming

7. start on knees, lift hands in air, stand up and back down to knees.

8. forward stepping lunges

9. freeze knees (jump forward on r foot, lift l knee and freeze for a moment)

10. pogo jumps (feet together and jump – arms big circle overhead)

11. side out lunge (leg to side, put weight in heel, push off ground back together)

12. star pose (one leg off the ground to side, body leans slightly away, arms overhead)

13. airplane (one leg back, hips square to ground, arms out to side)

14. runners press and down dog (hands on ground, one leg back, push legs into triangle to press)
15. triceps pushups

16. alt leg drops (on back)

17. crab kicks (lift butt up so just hands and feet on ground, kick legs)

18. circle sit up (hands behind head for support, lift up and around in a circle, back down)

19. bridge leg lifts (shoulders and heels on ground, lift butt off floor – hold one leg in air while keeping midsection stable)

20. heel lifts for lower abs (back on floor, hands under hips, lift hips off ground)

21. snap kicks front (on feet, start from a slight squat, come up and kick)

22. cross country ski (alternate taps back low, or jump switch your feet, don’t forget the poles!)

23. heel digs (alternate heels in front, add a hop and punches for high impact)

24. standing toe touches front (without bending body forward, lift leg as high as possible to try to touch hand)

25. high knees

26. fast feet (really fast, pump arms and knees)

27. twists (called it Jane Fonda!, land solidly with a slight bend in knees)

28. single to double jacks (double jacks means 2 counts each)

29. pendulum swings (legs side to side – fast or slow)

30. diagonal knees, (arms diagonal overhead, start foot a few inches off ground, bring it up to touch hands and return it to a few inches above floor)