30 Minutes to Fitness
Kelly Coffey-Meyer

I am a huge fan of Kelly’s circuit workouts and 30 Minutes to Fitness is no exception. It differs from her previous offerings in that it is a split routine, you can lift a bit heavier, and the lifting style combines a controlled, explosive lift with full range of motion and a slower release. The idea with this style of lifting is that you recruit more muscle fibers and work the supporting muscles as well as the muscles you are targeting, while lifting slightly heavier.

I’ve always used this workout in its’ original form, i.e. as a split routine with standing abdominal active rests. I like it this way because I can either be finished in a half hour or add on some yoga or cardio. You’ll do a round of exercises for each muscle group, then a second set, then an active rest interval featuring standing abdominal work before moving on to the next round of exercises. The standing ab work is fun and feels aerobic to me. The DVD offers so many other great options and I look forward to trying them out in my next Kelly rotation. Instead of standing ab active rests, one of the premixes offers you ab work on the floor while another offers low impact cardio intervals. There is also a chapter with all the floor ab work strung together so that you can just tack it on at the end of this or any of your workouts. You can also choose one of the three full body premixes. How well would that work in your weekly rotation?! You could do the split at the beginning of the week and then wrap up your week with one of the full body premixes, leaving you so much time to fit in all the other workout genres that we’re always trying to squeeze in.

I would highly recommend this DVD to any intermediate/advanced level exerciser.

Chapters
Warm-up
Workout 1 Back, Legs & chest (includes standing abdominal active rests)
Workout 2 Biceps, Triceps & Shoulders (includes standing abdominal active rests)
Workout Sections
Warm up
Active Warm up (all 3 of the cardio active rests)
Workout 1
Workout 2
Abs (all 3 of the floor abdominals active rests)
Stretch
Pre-mixes
Workout 1 with floor abdominal active rests (30 minutes)
Workout 1 with cardio active rests (30 minutes)
Workout 2 with floor abdominal active rests (29 minutes)
Workout 2 with cardio active rests (29 minutes)
Full Body (1 rotation of each exercise; includes standing abdominal active rests) (38 minutes)
Mixed Full Body Blast (no active rests) (41 minutes)
Time-Saver Full Body (2 exercises, each body part with no rest) (31 minutes)

Audio Option
With music or Kelly
Workout Sections
Warm up
Active Warm up (a30 Minutes to Fitness
Kelly Coffey-Meyer

Chapters
Warm-up
Workout 1 Back, Legs & chest (includes standing abdominal active rests)
Workout 2 Biceps, Triceps & Shoulders (includes standing abdominal active rests)
Workout Sections
Warm up
Active Warm up (all 3 of the cardio active rests)
Workout 1
Workout 2
Abs
Stretch
Pre-mixes
Workout 1 with floor abdominal active rests (30 minutes)
Workout 1 with cardio active rests (30 minutes)
Workout 2 with floor abdominal active rests (29 minutes)
Workout 2 with cardio active rests (29 minutes)
Full Body (1 rotation of each exercise; includes standing abdominal active rests) (38 minutes)
Mixed Full Body Blast (no active rests) (41 minutes)
Time-Saver Full Body (2 exercises, each body part with no rest) (31 minutes)

Audio Option - with music or Kelly’s voice only.

Breakdown

Back, Legs & Chest
- Reverse Flyes
- Three part lunges, full set right leg, then left
- Push ups with planks
- Second set of the above three exercises
- Active rest, standing abdominal work; figure 8’s with dumbbells, chops with dumbbells horizontally across the upper body
- Bent over rows
- Full squats, then one legged squats
- Pushups
- Second set of all three
- Active rest, standing abdominal work; sanding crunch variations
- One arm row with twist (lawnmower)
- One legged dead lift
- Dive Bomber Pushups
- Second set of all three
- Active rest, standing abdominal work; plie squat w/side stretches to work the obliques
- Cool down/stretch

Biceps, Triceps & Shoulders
- Hammer curls with three part squats
- Standing triceps extensions to the side of the body
- Front & side shoulder raises
- Repeat all three
- Active Rest, standing abdominals; side crunches & twists
- Biceps curls, lifting to the side halfway up then away
- Triceps overhead presses alternating lifting in front of the head and behind
- Bent over lateral raises
- Repeat all three
- Active rest, standing abdominals; crunch variations
- One arm bicep curls
- One arm triceps kick backs
- One arm military press
- Repeat all three on the opposite side
- Active Rest, standing abdominals; holding a towel, reach up to the side, drop the towel, reach up, then down to pick up the towel. Hard to describe, but effective. Dropping & picking up the towel is to ensure full range of motion.
- Cool down/stretch

Instructor Comments:

Helen K (antbuko)