30:30 Sessions for Jan 4-10, 2016

Looking for some fitness session ideas to keep you achieving your 2016 fitness goals, then keep reading. Here are 30-minute sessions for the week of January 4-10:

Monday, January 4 – Strength and cardio combo

(Set up cones for 10m, 20m and 30m run/walk shuttles)

25 minutes continuous x the following:

5 squats, run to first cone (10m) and back to start;

5 push-ups, run to second cone (20m) and back to start;

10 lunges, run to third cone (30m) and back to start;

5 pull-ups/rows, run to second cone (20m) and back to start;

10 mountain climbers/shuffles, run to first cone (10m) and back to start;

Finish with 5min of core work

Tuesday, January 5 – 30min cardio

Choose between 30min light swim, cycle, light jog/walk or similar

Wednesday, January 6 – 30min intervals

30min continuous x [1min harder effort, 2min easier effort]

Thursday, January 7 – 30min flexibility

30min stretch session, yoga or swim

Friday, January 8 – 30min strength and cardio

20min continuous x  [10 squats, 10 push-ups, 20 lunges, 10 pull-ups/rows, 2min running/walking]

10min core work

Saturday, January 9 – 30min cardio

30min x light swim, cycle, run/walk, rowing or combo of a few

Sunday, January 10 – 30min intervals

30min continuous x [90 second harder effort, 90 second easier effort]

 

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