Only 30 Minutes to Work Out?

August 23, 2016


Some basic components of fitness are aerobic, strength, flexibility, balance, and posture. The components of a good fitness routine can be covered in 30 minutes by performing compound exercises.


The following are done with little resting time in order to keep the heart rate up to cover the aerobic component.


Start with a 1 minute warm up-march in place or use a stationary bike.


Squats with bicep curls   4 minutes

Lunges with shoulder press  4 minutes

Plies with tricep extensions   4 minutes

Rows and reverse flies while standing on one leg  3 minutes

Push ups 1 minutes

Pull ups 1 minutes

Plank   1 minute

Pilates core exercises: criss cross,corkscrew,etc   5 minutes

Bird dog 1minute


After completed the above strength, balance and posture exercises, leave 5 minutes for stretching which is performed at the end while the body is warm.


Hamstring stretch

Quad stretch

Figure 4

Hip flexor stretch

Calf stretch

Shoulder neck and tricep stretches 


Call Carol Michaels Fitness at 973-379-4779

In home training offered in : Short Hills, Summit, Maplewood, South Orange,West Orange, Livingston, Chatham, Verona, Montclair and other towns in Essex, Union, and Moris County, NJ

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