How to Exercise a Quick Home Workout in 30 Minutes or Less

This workout will give you a nice babealicious body with nice shapely legs, nice definition in the arms, the pushups and bench presses will really work the chest well. People will really notice after about three weeks of working out with this plan.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise Mat
• Dumbbells or Barbells or Free Weights 5 pounds or a weight that is comfortable for you.

1. Ronde de Jamb—stand with both arms up in the air and move one leg in front of you as far as it will go and then circle it around so that you are making a circle on the floor with your leg. Do this 5 times and then switch to the other leg.
2. Bent Over Upright Rows—grab a 5 pound dumbbell and leaning over or on a chair make your back as flat as possible. Then from that position raise the dumbbell up as far as your elbow can go comfortably and then slowly lower it down. Do this 7 times on one arm and then switch to the other arm.
3. Push-up—get on all fours on the ground and then extend your legs outward so that you are on your toes and your hands and then slowly use your arms to lower yourself down and then push yourself back up. Do 5 push-ups.
4. Front Kicks—stand firmly and with your fists held in front of you like a boxer with their dukes up kick each leg alternately counting to 20. When you are finished you will have done 10 kicks to either leg. This will raise your heart rate and provide aerobic benefits.
5. Knees in Air Crunches—lie on your exercise mat and raise your knees up so that they are perpendicular to the floor and your feet are parallel to the floor. From this position interlace your fingers behind your neck for support and gently raise your upper torso as close as you can to your raised knees. Try to stay within the crunch or the contraction as you do 30 crunches.
6. Lunges—placing one leg behind you and one in front and keeping the knee and foot in front of you straight ahead bend the knee behind you so that you are kneeling toward the floor but do not actually touch the floor just dip your knee and then slowly come back up. Do 5 lunges on the right leg and 5 on the left leg.
7. Donkey Kicks—get down on all fours and keeping your knee bent extend one leg upwards in the bent position so that the knee is still bent as the foot is facing upward and then slowly lower the leg back down to the knee on the floor position. Do 5 on the right leg and 5 on the left leg.
8. Dumbbell Squats—place your legs together so that the heels are between 4 to 10 inches apart and raise your dumbbells up so that they are either resting on your shoulders or held up as though you were holding up your dukes with them and slowly squat down from the hips. This exercise you need to think about touching your stomach to the top of your leg as you bend over from the hips. Do 5 Squats with dumbbells.
9. Bench Press—lie on your exercise mat and place a dumbbell in each hand. Raise your forearm up so that the dumbbell is parallel to the floor and you have one dumbbell in each hand. Raise the dumbbells together upward so that both are extended fully up but do not touch the dumbbells together leave at least a 4 inch space in between the two dumbbells when your arms are fully extended and then slowly lower the arms back down to the floor. Do 5 bench presses with dumbbells.
10. Triceps Extension—standing hold one dumbbell by interlacing your thumbs together so that the barbell fits in the little hole that you created for it. Extend your arms all the way up while holding the dumbbell and then slowly lower it down behind your neck by bending both elbows so that the dumbbell is now behind the nape of your neck. Raise the dumbbell with both hands and lower it with both hands. Do 5 triceps extensions.
11. This workout should last anywhere between 20-30 minutes and can be even quicker than that. To make this workout longer is very easy all you have to do is add 10 minutes of a belly dancing video, 10 minutes of an aerobics video, and 10 minutes of a Pilates workout video to turn this into a one hour routine. You can also rotate the three videos with adding 1,000 crunches where you have your legs up on a chair and do those one day and the videos the next.

Tips & Warnings

• Try to workout at the same time each day to establish a routine.
• Ronde de Jamb is a move from ballet that will give you nice, shapely legs.
• Crunches can be done more than once in a day such as morning and night every single day as you will not injure that area of your body with those.
• After you understand how the excercise works and you have your balance, you can hold a 5 lb free weight in each hand and hold the weights at your sides as you lunge down.
• Other exercises to add to this routine if you already know how to do them correctly are: 6 Side lying leg lifts on each leg (outer thigh leg lifts), 6 side lying leg lifts on each leg (inner thign), 6 plies, 5 back attitude on each leg, 5 back kicks on each leg, 5 roundhouse kicks on each leg. These exercises would be difficult for me to describe correctly in this article and I don't want anyone to get hurt or anything you know? So only add these exercises if you know how to do them correctly already.
• Always consult with your doctor before trying a new exercise routine.
• You should not workout with weights every single day. You can only use weights every other day or you risk injuring the muscle fibers. So if this is the day that you can not use weights do the amount of exercises called for but all without weights and then the next time you would do the amount listed with the weights and so on.