Move It Monday: 50s & 10s–A 30 Minute Body Weight Workout

by tinareale on November 11, 2013

Happy Monday! And it is a happy Monday over here since we’re kicking off something I’m proud to share with you all after a lot of hard work (and Lindsay’s hard work is awesome too!).

Holiday Workout Plan & Nutrition E-Book Now For Sale!!

click above link to get more details and to purchase

In honor of today, I decided to create a workout for Move It Monday similar to the sort of workouts you will see in the Holiday Workout Plan. Now, there isn’t one like this but the basic premise is the same – Fast. Minimal equipment. Adjustable to challenge yourself at your fitness level. Fun. Effective. It’s everything you need for a workout you can stick with and finish!

50s and 10s

It looks long, but you only go through the above one time and it should clock you in somewhere around 30 minutes for the entire thing. You will go through a basic layout that will hit your upper body, lower body, and core. Here is the basic layout summed up in a (hopefully) easier to read and follow fashion:

  • 10 reps of either push-ups or inverted rows
  • 50 seconds of a lower body exercise
  • 50 seconds of a plank hold (either done with straight arms or on your elbows – your call!)

Here is a link to some of the exercises:

As you go through the workout, take rest breaks as needed between exercises. During the 50 seconds of exercises, do as many reps as you can and rest when needed as well. If you need modifications for the exercises, I suggest the following tips:

  • Do Double Arm Bent Over Dumbbell Row instead of Inverted Rows.
  • Complete push-ups on your knees.
  • Hold planks on your knees instead of with straight legs.
  • Keep Speed Skaters low impact by stepping side to side instead of jumping.
  • Do not sit as low into the Wall Sit.
  • For the lunge pulses, limit the range of motion and do not drop as low in the lunge.
  • Complete squat pulses instead of squat hops. Or only hop up onto your toes, instead of a full jump.
  • Instead of single leg glute bridges, perform with both feet on the floor.

Look good? Go ahead and give it a try. Then, be sure to head on over to the Holiday Workouts and Nutrition Plan page to snag your copies of the Holiday Workout Plan and nutrition e-book today. Go ahead and treat yourself – to the pleasure of a healthy, staying-on-track holiday season!

Your Turn – what are some of your favorite body weight exercises or workouts?

{ 21 comments }

1 Miz November 11, 2013 at 8:28 am

Im so so so SHARING THIS by email with my nonbloggy friends.
you rock.

2 Amanda @runtothefinish November 11, 2013 at 8:47 am

oh baby, pinned this bad so I can do it on one of those days where i need to move but can’t think!

3 Madeline @ Food Fitness and Family November 11, 2013 at 8:55 am

Pinned! I am definitely ordering the workout series too – perfect stuff to have for post-baby and starting school!

4 [email protected] November 11, 2013 at 9:03 am

This looks great! I’m a little boring and burpees are my favorite. I love the cardio/push-up combination!

5 Christine @ Love, Life, Surf November 11, 2013 at 9:42 am

Oh I love this!!

6 Jesica @rUnladylike November 11, 2013 at 10:10 am

I LOVE this workout and can’t wait to try it! I pinned it as well! xo

7 Alison @ Daily Moves and Grooves November 11, 2013 at 11:17 am

Awesome workout! I love bodyweight workouts.

8 Kim November 11, 2013 at 11:59 am

This looks awesome – I love workouts like this that move quickly and don’t require any equipment!

9 Heather @ Better With Veggies November 11, 2013 at 2:18 pm

This makes me tired just reading it – sounds like a GREAT workout!!

10 lindsay November 11, 2013 at 5:19 pm

the perfect plan for the holidays!! keep us motivated!

11 Brittany @ Delights and Delectables November 11, 2013 at 5:58 pm

I miss your workouts already! Thanks friend! xoxo

12 Coco November 11, 2013 at 6:30 pm

Um, that’s a hellalotta planking!

13 Angel in Tx November 11, 2013 at 11:30 pm

How do you do inverted rows with no equipment?

14 tinareale November 12, 2013 at 8:30 am

In the post, I suggest doing bent over double arm dumbbell rows. Hope this helps! :)

15 erin November 12, 2013 at 6:34 am

rocked this this morning. it didn’t look hard, but it definitely kicked my booty! that is a lot of planking!

16 tinareale November 12, 2013 at 8:32 am

Awesome to hear! And yes – a lot of planking, which is why I made sure to suggest its okay to drop to the knees when needed. Glad you liked it!

17 Dominique @ That's What Domi Said November 12, 2013 at 12:48 pm

Ooh, yes please!! I have been really trying to utilize body-weight workouts lately. I may use this tomorrow morning when I work out (at 5am, gahhhh) before work…Thanks, Tina! :)

18 Personal Private trainer training in Home November 13, 2013 at 6:14 pm

Love the workout, good for anywhere and the online instruction is just like having an in home personal trainer.

19 A Home Personal Trainer Glendale area November 13, 2013 at 6:16 pm

I’m giving a shout out there to all the personal trainers to teach all their clients simple things like this routine!

20 Laura November 19, 2013 at 8:16 pm

Just finished! Perfect for home when it seems too cold and dark for the gym. Haha. Good one, friend. :-)

21 tinareale November 20, 2013 at 7:02 am

Ha, awesome! I love that you did it and that it worked well.

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