by Justin Zabinski
Midterm season is upon us, which means gym time is inhibited by endless hours of studying and writing papers. According to a study done by the American Diabetes Association, it is important to take breaks during prolonged sedentary intervals, and it is suggested to do some sort of physical activity during breaks. This is when the 30-Second Circuit can be used!
No equipment is necessary; body weight and gravity are all you need. The workout consists of a warm-up followed by the main circuit. Each exercise in the warm-up is done 10 times, while each exercise in the circuit is done for 30 seconds. It will only take you between 10 to 15 minutes to complete, enough time to stimulate more focus needed to continue studying and completing assignments! If you are unfamiliar with any exercise, please view tutorials on YouTube, or I can personally show you how to do them. Along with the circuit comes another hip hop workout mix – enjoy!
Toe-Touch Deep Squats x10
Dead Bugs x10 (Right Arm/Left Leg then Left Arm/Right Leg)
Bird Dogs x10 (Right Arm/Left Leg then Left Arm/Right Leg)
Inchworms x10 (Added challenge: do a push-up when you get into the push-up position of the inchworm)
The 30-Second Circuit
Jump Lunges/Jump Squats (Alternate stances if you do the jump lunges)
Burpees (Added challenge à do a push-up when you get into the push-up position of the burpee)
OutKast – Hey Ya!
Snoop Dogg feat. Pharrell Williams – Drop It Like It’s Hot
Aaliyah – Try Again
Naughty by Nature – Hip Hop Hooray
LL Cool J – Headsprung
Sean Paul – Get Busy
Missy Elliott – Work It
Digital Underground – The Humpty Dance
Coolio – Fantastic Voyage
Jay Z & Linkin Park – Numb/Encore
Justin Zabinski is a BMN master’s candidate and a personal trainer who enjoys DJing. His main aspiration is to become a leader in developing nutrition and exercise regimens for professional athletes.