30 Min Home Workout Program

Thank you for signing up to obtain the FREE workout! I hope you give it a try, and if you ever need help with any of these exercises don’t hesitate to send me a note HERE or mckim@remixmyfitness.com and ask me anything you like! 

Circuit #1

Sumo Squat

Key Details: 

  • Stand w/Feet Wider than Shoulder Width Apart (like a sumo wrestler) 
  • Inhale as you go down and exhale when you go up 
  • Push into the floor with your heels 

Why Must I Do This?

Poorer leg strength is associated with increased mortality in men, but not women. Source

Men MUST workout their legs. 

Push Up Walk (no push up)

Key Details: 

  • Stand w/feet shoulder-width apart
  • Bend your legs and drop your hands as close to your feet 
  • Walk your hands until yo are in a classic push up position
  • Make sure you stand back upright 

Why Must I Do This? 

  • It’s excellent for helping to correct posture 
  • A great exercise for fat loss as it works large muscles

Straight Leg Deadlift

Key Details:

  • Stand with your feet LESS than shoulder-width apart
  • Start with your hands on top of your thighs and bend down and reach down towards your shins
  • Inhale as you go down and exhale as you go up 
  • Aim to get that ‘stretch’ feeling in the back of your legs

Why Must I Do This?

  • An important exercise to maintain balance in your lower body
  • Promotes knee and lower back health

Circuit #2

Plank Hold

Key Details:

  • Start with your elbows and knees on the floor 
  • Bring your knees towards your elbow and then step back 
  • Feet wider will make the exercise easier and feet together will make it harder

Why Must I Do This?

  • Upper, Lower body, Core muscles all get worked out in in this one exercise
  • Fundamental Exercise that all men must learn how to do

Bridge

Key Details:

  • Start with your feet shoulder-width apart
  • Head and hands are flat to the floor (do not lift them up)
  • Raise your hips up off the floor until your glutes (butt cheeks) naturally squeeze together

Why Must I Do This?

  • This exercise will help bullet-proof your lower back 
  • Activating your glutes are essential to keeping your lower back healthy and strong

Ab Crunch

Ab Crunch

Key Details:

  • Start by looking up at the ceiling and keep looking at the ceiling 
  • Hands can be crossed or raised pointing at the ceiling 
  • Stop doing them if your neck or shoulders start to hurt

Why Must I Do this? 

  •  Targets your abdominal muscles 
  • A nice feel good way to finish of your workout

Best Way to Use This Program

Do it at least 3x Days a Week

Monday, Wednesday and Friday is a nice split so that you have at least one day to rest.

Circuit #1 

12 – 15 reps of each exercise, with 30s-1min rest in between. Take longer if needed

Perform 2-3 sets before moving on. 

Circuit #2

30 – 60s for the Plank Hold 

15-20 reps for the Bridge and Ab Crunch

Perform 1-3 sets before finishing the workout.

Take it One Day at Time

This workout can last you up to 1-4 weeks so you have lots of time to up the reps and the sets. If you don’t like being sore then start with 1 set of everything and see how you feel the next day. 

This workout is guaranteed to get you started on losing your first 10lbs all while training in the comfort of your home. Let me know how you did in the comment field.