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30 Day Spring Break Workouts

February 14, 2020

30 Day Spring Break Workouts

Written By Cricket Jurgovan, Personal Trainer and Alivia Chenoweth, Marketing Manager

Spring Break season is upon us, and whether you’re going on a trip or enjoying a “stay-cation,” everyone wants to look fabulous from head to toe. Here are a few 30-day workout challenges to incorporate into your everyday routine until we reach the sweet time of Spring Break.

Core/Ab Challenge

For each day on until Day 30, increase each workout set by 5 and making sure to rest every 4th day.

  • Day 1
    • 10 situps
    • 12 bicycle crunches
    • 10 reverse crunches
    • 20 sec plank
  • Day 2
    • 10 situps
    • 15 bicycle crunches
    • 15 reverse crunches
    • 25 second plank
  • Day 3
    • 15 situps
    • 20 bicycle crunches
    • 15 reverse crunches
    • 30 sec plank
  • Day 4
    • Rest Day
  • Day 5
    • 20 situps
    • 20 bicycle crunches
    • 20 reverse crunches
    • 30 sec plank

Cardio Challenge

Make sure to also increase these increments as you do it throughout the next 30 days.

  • 2 Minute Intervals
    • 60 seconds: jumping jacks
    • 60 seconds: side to side leaps
      • Rest 60 seconds
    • 60 seconds: run in place
    • 60 seconds: side shuffles
  • Rest One Minute
  • 1 Minute Intervals
    • 60 second: mountain climbers
    • 30 second: rest
    • 60 second: burpees
    • 30 second: rest
    • 60 second: knee high run
    • 30 second: rest
    • 60 second: squat jumps side to side
  • Rest One Minute
  • 30 Second Intervals
    • 30 second: air jacks
    • 15 second: rest
    • 30 second: squat jumps
    • 15 second: rest
    • 30 second: jumping lunges
    • 15 second: rest
    • 30 second: jumping lunges

Other Workout Options

Run through each workout a total of 3 times, set a timer and aim for 40 seconds of work and 20 seconds of rest. At the end of the circuit take one minute of rest and then start on the next round!

Core Exercises

  • Russian twists
  • Plank walk out
  • Oblique crunches
  • Straight leg sit ups
  • Side-to-side heels taps

Leg Exercises

  • Walking lunges
  • Step ups
  • Kettle bell thrusts
  • Alternating side-steps with squat
  • Box jumps

Arm Exercises

  • Rogue wall ball toss
  • Bicep twist curl
  • Push up from knees
  • Rogue ball slam
  • Skull crushers

Exercise Tips

Get 30 minutes of exercise in every day! Out of the 1,440 minutes in a day, this is just 2% of your day! Working out can give you so many benefits and doesn’t need to be as time consuming as some make it seem.

  • Get outside or even in your living room and move your muscles!
  • Check out the Liberty Today App for handy workout videos created by Recreation Centers! Tap on one you think you would enjoy!
  • If you are a bit more experienced and want to up your game, perhaps set a goal of hitting the gym 3-4 times a week and focus on lower or upper body!
  • Trying the stair stepper or walk at an incline on a treadmill for 45 minutes can be an alternative, and the key here is setting a pace that breaks a sweat but will not leave you winded 10 minutes in.