30 Minute Workout Plan

Begin with five minutes of cardio—jogging in place, doing step-ups on a chair, or jumping rope—to get your heart rate to 60 to 80 percent of your maximum range. Then complete two
sets of the following exercises in succession, transitioning without
rest between each exercise into a 30-second cardio interval.

1. Ball Squats: Stand with feet shoulder width apart, arms extended
in front for balance, and a Swiss ball pressed between your lower
back and a wall. Roll ball down the wall by bending knees to 90
degrees in a squat position. 15 reps, 3 sets

2. Hamstring Ball Tucks: Lie on the mat face up, with calves
resting on a Swiss ball, in a rigid reverse-plank position so that
your hips are lifted off the floor. Roll the ball as far as possible
toward your butt by bending your knees. 20 reps, 3 sets

3. Exercise-Band Rows: Stand with arms extended, holding on
to the ends of an exercise band closed in a door. Pull your hands
back to your sides. Maintain a straight back throughout.
12 reps, 3 sets

4. Ball Push-ups: With your legs resting on a Swiss ball and
hands on the floor, complete a push-up. 12 reps, 3 sets

5. Arm Board Walks: Lie face up on a Swiss ball, with arms
extended out to sides and knees bent at 90 degrees. Shuffle feet
to the right so that the ball rolls and your weight shifts farther and
farther onto your straight left arm. Continue until you feel
unbalanced (probably when the ball is near your elbow), then
slowly walk your feet back to the starting position.
6 reps per side, 3 sets

6. Ball Roll-Outs: Kneel with your hands on a Swiss ball in front
of you. Slowly roll out onto the ball until your body is a straight
plank, then return to starting position. Keep butt in and torso
straight. 10 reps, 3 sets

7. Hip Lifts: Lie on your back on the floor, with arms at sides
and legs pointing straight up in the air. Push your hips and legs up
two inches off the ground with your lower abs. 20 reps, 3 sets

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.