All posts by Leah Wynne

Blog, Fat Loss, Free Workouts, Home Workouts, Training, Women's Fitness

30 Day Cardio Commitment Day 16

On day 16 of our 30 day cardio commitment we are keeping it short and sweet. You are doing just 4 exercises. Set your timer to 60s. You’ll do 60s of skipping followed by 15 ball slams and 15 swings, followed by 60s of any plank variation.

  1. 60s Skipping
  2. 15 Med Ball Slams
  3. 15 Swings
  4. 60s Plank Variation

You can sub jumping jacks, shuffle jacks, burpees, mountain climbers, hop in squat out or high knees for any of the exercises you can’t do.

Plank variations could include front elbow plank, front plank on hands, should taps, side plank, hip drops, alternating plank reach, tabletop, soldier planks, etc

30 Day Cardio Commitment day 16
30 Day Cardio Commitment day 16

Now before we get started, keep these things in mind:

  • Any uninjured/reasonably healthy person should be able to do this. Remember to listen to your body. If it feels like you can work harder, you probably can. If it feels like it’s too hard or something is causing pain, you probably should not be doing it. Be aware of your fitness level when starting this program (not where you once were 10 yrs ago or where you think you should be). Work hard enough to challenge yourself, but not so hard you injure yourself.
  • If you don’t like, or can’t do, a specific movement, try to think of an alternative before you get started. For instance, I have an injury to my left arm. I can not bend my wrist or put pressure on it. That means all movements like pushups, planks, burpees, mountain climbers, etc need modifications because I can’t put my hands flat on the ground. Holding onto a set of dumbbells or holding onto the side of a step or table allows me to do the exercise without furthering my injury.
  • Burpees and mountain climbers become easier when you place your hands onto a step or sturdy chair instead of all the way down on the the ground, or if you simply slow down the movement. Plank variations can be done on elbows and/or knees until you build up the strength to do them from hands and feet. I will post more modifications alongside each exercise.
  • To make an exercise harder you can hold onto a medicine ball or any kind of weight you have around the house (water jug works well). Hold it at chest level or overhead. You can also increase the speed with which you move to increase the difficulty. To ensure you are not slacking in your 15 min session, count your reps for each exercise and match or exceed them on subsequent sets.
  • To make an exercise easier, slow it down. We use timed intervals to avoid having to do a certain number of reps. Beginners will get 5 reps out in 40s while advanced will be able to bang out 15 but everyone is working hard for their own level…right?! So slow the movement down, step or shuffle instead of jump or hop, walk instead of jog, jog instead of run, remain stationary instead of travelling or jumping.
  • If you are doing your session first thing in the morning, like straight outta bed, do yourself a favour and add an extra 5 minutes at the start to do some leg and arm swings and some light dynamic stretching before you get started. This is a good idea regardless of the time of day…so you prevent injury and can actually train hard during the 15 minute session…but it’s super important if it’s the first thing you do in the day.
  • Lunges are a great exercise but many people do them wrong and hurt their knees. If you are a beginner, if you have a weak core, if you have bad knees…step BACK into a reverse lunge. And if even that is too hard, keep it stationary, both feet planted, and move yourself up and down. If you are more advanced, and have a good strong core, you can do forward alternating lunges if you have a small space. Walking lunges if you have a hallway or the space to move forward. Make sure the heel of the front foot is planted with each rep…if it doesn’t touch you need to take a longer stride.
  • If you can not keep up to the timed interval and need extra rest, that’s ok, take it. Just keep at it, keep challenging yourself and working at it and little by little you will improve. By the end of the 30 days, if you repeat work out #1, I’d bet money you’ll be able to keep up and not need the extra rest.
  • If you are going to share this to a friends wall, or pin it, please link back to the page and not just the image so that they have the benefit of these modification tips just like you do.
Blog, Fat Loss, Free Workouts, Home Workouts, Training, Women's Fitness

30 Day Cardio Commitment Day 15

We are officially half way through this 30 day cardio commitment. Thank you so much for following along and posting your results! Today you can set your timer to 40s of work, 15s of rest and you will go through the circuit 3 times.

  1. Step up to Overhead Press
  2. Alternating Lateral Lunge
  3. Plate Chops
  4. Hip Bridge or Single leg hip bridge (20s per side)
  5. Plank Toe Touch

  1. Step up Don’t forget to alternate your lead foot on the step up. You can press with dumbbells, kettlebells, a medicine ball or whatever you have in your house that’s heavy. Please don’t use a baby.
  2. Lunges…add some weight to make these harder
  3. Plate chops, again, you can use whatever you have that’s heavy and you can hold on to (again don’t use a baby :v). Keep those abs tight, back straight and move those hips back.
  4. A simple hip bridge if you are a beginner, for more advanced you can do 20s per side of a single leg bridge
  5. Plank toe touch, keep those abs tight and drop those hips for the plank portion. No pushup.
30 Day Cardio Commitment day15
30 Day Cardio Commitment day15

Now before we get started, keep these things in mind:

  • Any uninjured/reasonably healthy person should be able to do this. Remember to listen to your body. If it feels like you can work harder, you probably can. If it feels like it’s too hard or something is causing pain, you probably should not be doing it. Be aware of your fitness level when starting this program (not where you once were 10 yrs ago or where you think you should be). Work hard enough to challenge yourself, but not so hard you injure yourself.
  • If you don’t like, or can’t do, a specific movement, try to think of an alternative before you get started. For instance, I have an injury to my left arm. I can not bend my wrist or put pressure on it. That means all movements like pushups, planks, burpees, mountain climbers, etc need modifications because I can’t put my hands flat on the ground. Holding onto a set of dumbbells or holding onto the side of a step or table allows me to do the exercise without furthering my injury.
  • Burpees and mountain climbers become easier when you place your hands onto a step or sturdy chair instead of all the way down on the the ground, or if you simply slow down the movement. Plank variations can be done on elbows and/or knees until you build up the strength to do them from hands and feet. I will post more modifications alongside each exercise.
  • To make an exercise harder you can hold onto a medicine ball or any kind of weight you have around the house (water jug works well). Hold it at chest level or overhead. You can also increase the speed with which you move to increase the difficulty. To ensure you are not slacking in your 15 min session, count your reps for each exercise and match or exceed them on subsequent sets.
  • To make an exercise easier, slow it down. We use timed intervals to avoid having to do a certain number of reps. Beginners will get 5 reps out in 40s while advanced will be able to bang out 15 but everyone is working hard for their own level…right?! So slow the movement down, step or shuffle instead of jump or hop, walk instead of jog, jog instead of run, remain stationary instead of travelling or jumping.
  • If you are doing your session first thing in the morning, like straight outta bed, do yourself a favour and add an extra 5 minutes at the start to do some leg and arm swings and some light dynamic stretching before you get started. This is a good idea regardless of the time of day…so you prevent injury and can actually train hard during the 15 minute session…but it’s super important if it’s the first thing you do in the day.
  • Lunges are a great exercise but many people do them wrong and hurt their knees. If you are a beginner, if you have a weak core, if you have bad knees…step BACK into a reverse lunge. And if even that is too hard, keep it stationary, both feet planted, and move yourself up and down. If you are more advanced, and have a good strong core, you can do forward alternating lunges if you have a small space. Walking lunges if you have a hallway or the space to move forward. Make sure the heel of the front foot is planted with each rep…if it doesn’t touch you need to take a longer stride.
  • If you can not keep up to the timed interval and need extra rest, that’s ok, take it. Just keep at it, keep challenging yourself and working at it and little by little you will improve. By the end of the 30 days, if you repeat work out #1, I’d bet money you’ll be able to keep up and not need the extra rest.
  • If you are going to share this to a friends wall, or pin it, please link back to the page and not just the image so that they have the benefit of these modification tips just like you do.
Blog, Fat Loss, Free Workouts, Home Workouts, Training, Women's Fitness

30 Day Cardio Commitment Day 14

Day 14….congratulations on completing another week of the cardio commitment. Today your session is really easy. 15 minutes of foam rolling, tennis balling, massaging, stretching and whatever else you need to do. You should be doing this every day anyway, but if you don’t….here’s your chance to get started. You’ve already committed to setting aside 15 minutes today so you have no excuse not to. You will feel good. It’s a hurt-y good but it’s good.

day 14

Blog, Fat Loss, Free Workouts, Home Workouts, Training, Women's Fitness

30 Day Cardio Commitment Day 13

Tomorrow is our rest day but today we get to use a step. If you don’t have a step you can do some of them exercises on a single stair in your house. And for those w/o that there are modifications posted below.

Set your timer to 40s of work and 20s of rest, you will complete 2 full rounds. And remember, these short 15 minute session are most effective when you are going balls to the wall during your work intervals. So kick your own ass as if I were standing there with you kicking it myself 😉

  1. Staddle step
  2. Tap behinds (L)
  3. Tap behinds (R)
  4. Walkout plank jacks to Mountain climbers
  5. Drivestep
  6. Swing
  7. Halos

1. Straddle Step Switch this to step runs on a stair if you don’t have a step, or squat jacks
2. Tap Behinds Switch to lateral lunges
5. Drivestep Switch to a simple step up if these are too advanced
7. Halos

30 Day Cardio Commitment day 13
30 Day Cardio Commitment day 13

Now before we get started, keep these things in mind:

  • Any uninjured/reasonably healthy person should be able to do this. Remember to listen to your body. If it feels like you can work harder, you probably can. If it feels like it’s too hard or something is causing pain, you probably should not be doing it. Be aware of your fitness level when starting this program (not where you once were 10 yrs ago or where you think you should be). Work hard enough to challenge yourself, but not so hard you injure yourself.
  • If you don’t like, or can’t do, a specific movement, try to think of an alternative before you get started. For instance, I have an injury to my left arm. I can not bend my wrist or put pressure on it. That means all movements like pushups, planks, burpees, mountain climbers, etc need modifications because I can’t put my hands flat on the ground. Holding onto a set of dumbbells or holding onto the side of a step or table allows me to do the exercise without furthering my injury.
  • Burpees and mountain climbers become easier when you place your hands onto a step or sturdy chair instead of all the way down on the the ground, or if you simply slow down the movement. Plank variations can be done on elbows and/or knees until you build up the strength to do them from hands and feet. I will post more modifications alongside each exercise.
  • To make an exercise harder you can hold onto a medicine ball or any kind of weight you have around the house (water jug works well). Hold it at chest level or overhead. You can also increase the speed with which you move to increase the difficulty. To ensure you are not slacking in your 15 min session, count your reps for each exercise and match or exceed them on subsequent sets.
  • To make an exercise easier, slow it down. We use timed intervals to avoid having to do a certain number of reps. Beginners will get 5 reps out in 40s while advanced will be able to bang out 15 but everyone is working hard for their own level…right?! So slow the movement down, step or shuffle instead of jump or hop, walk instead of jog, jog instead of run, remain stationary instead of travelling or jumping.
  • If you are doing your session first thing in the morning, like straight outta bed, do yourself a favour and add an extra 5 minutes at the start to do some leg and arm swings and some light dynamic stretching before you get started. This is a good idea regardless of the time of day…so you prevent injury and can actually train hard during the 15 minute session…but it’s super important if it’s the first thing you do in the day.
  • Lunges are a great exercise but many people do them wrong and hurt their knees. If you are a beginner, if you have a weak core, if you have bad knees…step BACK into a reverse lunge. And if even that is too hard, keep it stationary, both feet planted, and move yourself up and down. If you are more advanced, and have a good strong core, you can do forward alternating lunges if you have a small space. Walking lunges if you have a hallway or the space to move forward. Make sure the heel of the front foot is planted with each rep…if it doesn’t touch you need to take a longer stride.
  • If you can not keep up to the timed interval and need extra rest, that’s ok, take it. Just keep at it, keep challenging yourself and working at it and little by little you will improve. By the end of the 30 days, if you repeat work out #1, I’d bet money you’ll be able to keep up and not need the extra rest.
  • If you are going to share this to a friends wall, or pin it, please link back to the page and not just the image so that they have the benefit of these modification tips just like you do.
Blog, Fat Loss, Free Workouts, Home Workouts, Training, Uncategorized, Women's Fitness

30 Day Cardio Commitment Day 12

Day 12! We are almost half way through this 30 day cardio commitment. Today we’re doing 45s of work and 15s of rest. We will complete 3 full rounds, keeping rest to a minimum between rounds.

  1. Reverse Lunge to Front Kick (L)
  2. Reverse Lunge to Front Kick (R)
  3. Ribbons
  4. Med Ball Around the World
  5. Plank Row or Plank Pullthroughs

1. Reverse Lunge to Front Kick
3. Ribbons
4. Med Ball Around the World
5. If you don’t have a dumbbell to perform a plank row, fill a pillowcase with soup cans or books or whatever is heavy, set yourself in a plank, and pull the case from left to right across your body and along the floor with your right hand and then switch to your left hand…back and forth for time.

30 day cardio commitment day 12
30 day cardio commitment day 12

Now before we get started, keep these things in mind:

  • Any uninjured/reasonably healthy person should be able to do this. Remember to listen to your body. If it feels like you can work harder, you probably can. If it feels like it’s too hard or something is causing pain, you probably should not be doing it. Be aware of your fitness level when starting this program (not where you once were 10 yrs ago or where you think you should be). Work hard enough to challenge yourself, but not so hard you injure yourself.
  • If you don’t like, or can’t do, a specific movement, try to think of an alternative before you get started. For instance, I have an injury to my left arm. I can not bend my wrist or put pressure on it. That means all movements like pushups, planks, burpees, mountain climbers, etc need modifications because I can’t put my hands flat on the ground. Holding onto a set of dumbbells or holding onto the side of a step or table allows me to do the exercise without furthering my injury.
  • Burpees and mountain climbers become easier when you place your hands onto a step or sturdy chair instead of all the way down on the the ground, or if you simply slow down the movement. Plank variations can be done on elbows and/or knees until you build up the strength to do them from hands and feet. I will post more modifications alongside each exercise.
  • To make an exercise harder you can hold onto a medicine ball or any kind of weight you have around the house (water jug works well). Hold it at chest level or overhead. You can also increase the speed with which you move to increase the difficulty. To ensure you are not slacking in your 15 min session, count your reps for each exercise and match or exceed them on subsequent sets.
  • To make an exercise easier, slow it down. We use timed intervals to avoid having to do a certain number of reps. Beginners will get 5 reps out in 40s while advanced will be able to bang out 15 but everyone is working hard for their own level…right?! So slow the movement down, step or shuffle instead of jump or hop, walk instead of jog, jog instead of run, remain stationary instead of travelling or jumping.
  • If you are doing your session first thing in the morning, like straight outta bed, do yourself a favour and add an extra 5 minutes at the start to do some leg and arm swings and some light dynamic stretching before you get started. This is a good idea regardless of the time of day…so you prevent injury and can actually train hard during the 15 minute session…but it’s super important if it’s the first thing you do in the day.
  • Lunges are a great exercise but many people do them wrong and hurt their knees. If you are a beginner, if you have a weak core, if you have bad knees…step BACK into a reverse lunge. And if even that is too hard, keep it stationary, both feet planted, and move yourself up and down. If you are more advanced, and have a good strong core, you can do forward alternating lunges if you have a small space. Walking lunges if you have a hallway or the space to move forward. Make sure the heel of the front foot is planted with each rep…if it doesn’t touch you need to take a longer stride.
  • If you can not keep up to the timed interval and need extra rest, that’s ok, take it. Just keep at it, keep challenging yourself and working at it and little by little you will improve. By the end of the 30 days, if you repeat work out #1, I’d bet money you’ll be able to keep up and not need the extra rest.
  • If you are going to share this to a friends wall, or pin it, please link back to the page and not just the image so that they have the benefit of these modification tips just like you do.