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CernyFit: 30-Minute Workouts

The document provides details on a 4 day per week fitness app workout plan with exercises targeting different areas each day. Day 1 focuses on legs, Day 2 on arms, etc. Each workout includes a warm up, main circuit completed for a set number of repetitions or duration, and cool down. The workouts are 30 minutes long with 30 second breaks between circuits. A variety of bodyweight exercises are outlined like squats, lunges, planks, and pushups.

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dina
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502 views9 pages

CernyFit: 30-Minute Workouts

The document provides details on a 4 day per week fitness app workout plan with exercises targeting different areas each day. Day 1 focuses on legs, Day 2 on arms, etc. Each workout includes a warm up, main circuit completed for a set number of repetitions or duration, and cool down. The workouts are 30 minutes long with 30 second breaks between circuits. A variety of bodyweight exercises are outlined like squats, lunges, planks, and pushups.

Uploaded by

dina
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FITPLAN APP WORKOUTS

Amanda Cerny

CernyFit
FITPLAN APP WORKOUTS

Train 4x a week
Duration: 30 minutes /30 sec rest between circuits

Day 1: Legs Day 2: Arms


Warmup (x2) Duration Warmup (X2) Duration

Bodyweight Deadlift to Narrow Squat 30 seconds Arm Circles 30 seconds e/a

Mountain Climbers 30 seconds Shoulder Push and Pull 30 seconds

Downward Dog 30 seconds Shoulder Swings 30 seconds

Torso Twists 30 seconds

Circuit (X4) Duration/Reps

Air Squat 10 reps Circuit (X4) Duration/Reps

Front to Back Lunge 10 reps alt. Walkout to Pushup 10 reps

3 Pulse Squat 10 reps Bird Dog 5 reps e/l

Side Lunge to Knee Raise 10 reps e/l Mountain Climbers 30 seconds

Glute Bride 10 reps Superman 10 reps e

Plank Side Step 5 reps e/l

Cool Down (X2) Duration

Downward Dog 30 seconds Cool Down (x2) Duration

Pigeon Stretch 30 seconds each Downward Dog 30 seconds

Pigeon Stretch 30 seconds each


FITPLAN APP WORKOUTS

Day 4: Arms Day 5: Core


Warmup (X2) Duration Warmup (X2) Duration

Air Squat 30 seconds Bodyweight Stiff Deadlift 30 seconds

Torso Twists 30 seconds Burpee Walkout 30 seconds

Plank Kick Through (Hands on Chair) 30 seconds e/l Downward Dog 30 seconds

Torso Twists 30 seconds

Circuit 1 (X3) Duration/Reps

Burpee Walkout 10 reps Circuit (X4) Duration/Reps

Arms Up Swquat 10 reps Mountain Climbers 30 seconds

Squat Swing (bodyweight KB swing) 10 reps Plank 30 seconds

Plank Twists 30 seconds


Circuit 2 (x3) Jump Lunges 10 reps e/l
Lunge with Rotation 5 reps e/l High Knees 30 seconds
Side Lunges 10 reps e/l
Curtsy Lunge with Lateral Raise 10 reps e/l
Cool Down (x2) Duration

Downward Dog 30 seconds


Cool Down (x2) Duration
Pigeon Stretch 30 seconds e/s
Forward Fold 30 seconds

Pigeon Stretch 30 seconds e/s


FITPLAN APP WORKOUTS

Day 8: Legs Day 9: Arms


Warmup (X2) Duration Warmup (X2) Duration

Deadlift to Narrow Squat 30 seconds Arm Circles 30 seconds e/a

Mountain Climbers 30 seconds Shoulder Push and Pull 30 seconds

Downward Dog 30 seconds Shoulder Swings 30 seconds

Torso Twists 30 seconds

Circuit (X4) Duration/Reps

Squat Jacks 10 reps Circuit (X4) Duration/Reps

Front to Back Lunge 6 reps e/l Crossbody Mountain Climbers 30 seconds

Lunge Pulse 6 reps e/l Shoulder Tap Plank 30 seconds

Glute Bridges 10 reps e/l Superman 12 reps

Donkey Kicks 10 reps e/l Tricep Dips 10 reps e


Side Lunges 10 reps e/l Staggered Pushups 5 reps e/a

Cool Down (x2) Duration

Downward Dog 30 seconds

Pigeon Stretch 30 seconds each


FITPLAN APP WORKOUTS

Day 11: Full body Day 12: Core


Warmup (X2) Duration Warmup (X2) Duration

Air Squat 30 seconds Bodyweight Stiff Deadlift 30 seconds

Torso Twists 30 seconds Burpee with Walkout 30 seconds

Plank Kick Through (Hands on Chair) 30 seconds e/l Downward Dog 30 seconds

Circuit 1 (X3) Duration/Reps Circuit (X4) Duration/Reps

Walkout to Pushup 10 reps Crossbody Mountain Climbers 30 seconds

High to Low Plank 30 seconds In & Out Jump Squats 10 reps

Circuit 2 (X3) High to Low Plank 30 seconds

Squat to Knee Raise 6 reps e/l Plank Twists 30 seconds

Curtsy Lunge to Shoulder Press 10 reps e/l Burpees 10 reps

Squat Swing (Bodyweight KB Swing) 10 reps

Cool Down (x2) Duration

Cool Down (x2) Duration Downward Dog 30 seconds

Forward Fold 30 seconds Pigeon Stretch 30 seconds each

Pigeon Stretch 30 seconds each


FITPLAN APP WORKOUTS

Day 15: Legs Day 16: Arms


Warmup (X2) Duration Warmup (X2) Duration

Deadlift to Narrow Squat 30 seconds Arm Circles 30 seconds e/a

Mountain Climber 30 seconds Shoulder Push and Pull 30 seconds

Downward Dog 30 seconds Shoulder Swings 30 seconds

Torso Twists 30 seconds

Circuit (X4) Duration/Reps

Squat Jack 10 reps Circuit (X4) Duration/Reps

Elevated Lunge 5 reps e/l Mountain Climbers 30 seconds

Squat Knee Raise 5 reps e/l Diamond Pushups 10 reps

Single Leg Glute Bridge 10 reps e/l Bird Dog 5 reps e/a

Glute Kickback 10 reps e/l Staggered Pushups 5 reps e/a


In & Out Jump Squats 10 reps Tricep Dips 12 reps

Plank Side Step 5 reps e/l

Cool Down (X2) Duration

Downward Dog 30 seconds

Pigeon Stretch 30 seconds each


FITPLAN APP WORKOUTS

Day 18: Full Body Day 19: Core


Warmup (X2) Duration Warmup (X2) Duration

Air Squat 30 seconds Stiff Legged Deadlift 30 seconds

Plank Kick Throughs 30 seconds e/l Burpee Walkout 30 seconds

Torso Twists 30 seconds Downward Dog 30 seconds

Circuit 1 (X3) Duration/Reps Circuit (X4) Duration/Reps

Burpee Walkout 10 reps Jump Lunges 8 reps e/l

Lunge with Rotation 5 reps e/l Shoulder tap plank 30 seconds

Plank Side Step 5 reps e/l Crossbody Mountain Climbers 30 seconds

Circuit 2 (X3) In & Out Jump Squats 15 reps

Curtsy Lunge with Lateral Raise 10 reps e/l High Knees 30 seconds
Lunge Pulse 8 reps e/l
Squat Side Bend 5 reps e/s Cool Down (x2) Duration

Downward Dog 30 seconds


Cool Down (x2) Duration
Pigeon Stretch 30 seconds each
Forward Fold 30 seconds

Pigeon Stretch 30 seconds each


FITPLAN APP WORKOUTS

Day 22: Legs Day 23: Arms


Warmup (X2) Duration Warmup (X2) Duration

Deadlift to Narrow Squat 30 seconds Arm Circles 30 seconds e/a

Mountain Climber 30 seconds Shoulder Push and Pull 30 seconds

Downward Dog 30 seconds Shoulder Swings 30 seconds

Circuit (X4) Duration/Reps Torso Twists 30 seconds

3 Pulse Squat 10 reps

High Knees 30 seconds Circuit (X4) Duration/Reps

Side Raise to Knee Raise 10 reps e/l Diamond Pushups 10 reps

Jump Lunges 10 reps e/l High to Low Plank 30 seconds

Kneeling Hip Thrust 10 reps Crossbody Mountain Climbers 30 seconds

Single leg Glute Bridge 10 reps e/l T-Pushup 5 reps e/a

Superman 15 reps
Cool Down (x2) Duration

Downward Dog 30 seconds

Pigeon Stretch 30 seconds each


FITPLAN APP WORKOUTS

Day 25: Full Body Day 26: Core


Warmup (X2) Duration Warmup (X2) Duration

Air Squat 30 seconds Stiff Legged Deadlift 30 seconds

Plank Kick Throughs 30 seconds e/l Burpee Walkout 30 seconds

Torso Twists 30 seconds Downward Dog 30 seconds

Circuit 1 (X3) Duration/Reps Circuit (X4) Duration/Reps

Walkout Pushup 10 reps Squat Jack 15 reps

Squat with Knee Raise 8 reps e/l Burpee 15 reps

Deadlift to Narrow Squat 15 reps High Knees 30 seconds

Circuit 2 (X3) Plank 30 seconds

T-Pushup 5 reps e/a Plank Twists 30 seconds


Curtsy Lunge to Shoulder Press 10 reps e/l
Squat Side Bend 5 reps e/s
Cool Down (x2) Duration

Downward Dog 30 seconds


Cool Down (x2) Duration
Pigeon Stretch 30 seconds each
Forward Fold 30 seconds

Pigeon Stretch 30 seconds each

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