Easy 30-Minute Home Workout

When life gets flipped upside down, it can throw your habits, routines, and priorities into a tailspin! Whether you've found yourself being at home more, or working more than ever - it's incredibly important to move your body. Not only for your cardiovascular health, but for your mental health.

This 30-minute workout is about balance. Some exercises will move you gently. Some will get your heart rate up. But all can give you some much-needed stress relief. Even if it's just to laugh by watching a T-Rex attempt jumping jacks. 🙂

Follow along with the video above to complete these exercises:
  • Warm Up
    • 10 Hip Rolls
    • 10 Cat/Cow
    • 10 Kneeling Hip Flexor
    • 10 Side To Side
    • 10 Kicks
  • 30 seconds of jumping jacks
  • Isometric
    • Static Knee Press
    • 10 seconds of work and 10 seconds of rest 3 times
    • 10 Clam Shells
    • 10 T-Position Arm Bird Dogs
  • 30 seconds of jumping jacks
  • Workout (2-3 rounds)
    • 20/15/10 Squats 
    • 12/10/8 Bridges
    • 10/8/6 Walkout Shoulder Tap
    • 16/12/8 Stand Up From Kneeling 
  • One Round:
    • Quadruple Hold 
  • 20 seconds of work/10 seconds of rest 4 times
  • Cool Down
    • 90/90 Breathing
Moving your body doesn't mean you have to go all out, sweating through your shirt, out of breath, and beating on carcasses in a freezer like Rocky. It can mean walking. Even if it's only for 10 minutes. You don't necessarily need to set aside an hour every day to work out.

If you can, that’s great! If you can't, break it up into 10 minute segments.

It's also important to remember to move your body in ways that feel good to you. Don't hurt yourself. And don't force yourself to do something you hate. Remember, this is YOU time! This is for YOUR health! You should ENJOY yourself!

As we all attempt to live our new lives to the best of our ability, hopefully we can pick up some new habits, routines, and priorities that will leave us healthier and stronger than ever. ️ ❤️

Need help getting started with a new health and fitness routine? Our primary care providers can help - schedule a video visit today!
Pound This podcast host Amanda Valentine, before and after losing 100 lbs.

​You may have heard Amanda Valentine on her podcast, Pound This, available on Apple Podcasts and Spotify. Amanda has struggled with weight issues her entire life, but in 2012 she started her weight loss journey and now she's lost over 100 pounds. What began as a three-month New Year's resolution challenge with co-workers has evolved into a passion for healthy living. A Certified NASM Weight Loss Specialist and Certified PN1 Nutrition Coach, Amanda is excited to share her healthy living tips, tricks, and information with Healthspirations as a paid partner of The Christ Hospital Health Network.

Easy 30-Minute Home Workout Whether you've found yourself at home more, or working more than ever - it's important to move your body. Not only for cardiovascular health, but for mental health. This 30-minute workout is a great place to start.
When life gets flipped upside down, it can throw your habits, routines, and priorities into a tailspin! Whether you've found yourself being at home more, or working more than ever - it's incredibly important to move your body. Not only for your cardiovascular health, but for your mental health.

This 30-minute workout is about balance. Some exercises will move you gently. Some will get your heart rate up. But all can give you some much-needed stress relief. Even if it's just to laugh by watching a T-Rex attempt jumping jacks. 🙂

Follow along with the video above to complete these exercises:
  • Warm Up
    • 10 Hip Rolls
    • 10 Cat/Cow
    • 10 Kneeling Hip Flexor
    • 10 Side To Side
    • 10 Kicks
  • 30 seconds of jumping jacks
  • Isometric
    • Static Knee Press
    • 10 seconds of work and 10 seconds of rest 3 times
    • 10 Clam Shells
    • 10 T-Position Arm Bird Dogs
  • 30 seconds of jumping jacks
  • Workout (2-3 rounds)
    • 20/15/10 Squats 
    • 12/10/8 Bridges
    • 10/8/6 Walkout Shoulder Tap
    • 16/12/8 Stand Up From Kneeling 
  • One Round:
    • Quadruple Hold 
  • 20 seconds of work/10 seconds of rest 4 times
  • Cool Down
    • 90/90 Breathing
Moving your body doesn't mean you have to go all out, sweating through your shirt, out of breath, and beating on carcasses in a freezer like Rocky. It can mean walking. Even if it's only for 10 minutes. You don't necessarily need to set aside an hour every day to work out.

If you can, that’s great! If you can't, break it up into 10 minute segments.

It's also important to remember to move your body in ways that feel good to you. Don't hurt yourself. And don't force yourself to do something you hate. Remember, this is YOU time! This is for YOUR health! You should ENJOY yourself!

As we all attempt to live our new lives to the best of our ability, hopefully we can pick up some new habits, routines, and priorities that will leave us healthier and stronger than ever. ️ ❤️

Need help getting started with a new health and fitness routine? Our primary care providers can help - schedule a video visit today!
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