Welcome to BFITIN30

THE HOME WORK OUT PLAN

Complete each exercise for 30 seconds, then take 30 seconds rest.

When you have completed the circuit, take one minute rest.
Repeat the exercises:

x3 for beginners.
x4 for intermediate level.
x5 for advanced level.
 Day 1 Day 2 Day 3 Day 4 Day 5
Wee Lateral leg raises High knees Single leg Plank hops
k1 Reverse lunges reach
Mountain Plank jacks jumps Side plank dips
Jump squats climbers
Side lunges Fire Knee to chest
Inch worms Alternating single hydrants (alternating)
arm planks Butt kicks
Star jumps Pulse Plank with
Donkey kicks Air squats squats shoulder taps
Single leg glute
bridges Side skater hops Sit ups Single leg Burpees
kick backs
Burpees Froggers Lateral plank Boxing jabs
walks Bicycle
Push ups High knees crunches Forward to
Forward lunges reverse lunge
Walk out
to push Step ups
ups

Down dog
abs

Jumping
lunges
Wee Tuck jumps Superman Squats with side Dragon Jump squat with
k2 leg lift walk twist
Plyo-push up Arm circles with
alternating steps Plank jacks Plank with Plank leg raises
Wall sit shoulder
Russian twists Forward taps Side burpees
Clock lunge alternating lunge
Inch worms Diamond Mountain
Pistol squat Squat jumps push ups climbers
Side lunge
Squat reach Bird dog Flutter Pulse squat
and jump Box jumps kicks
Single leg glute Butt kicks
Calf raises Sprint on the spot bridge Sumo
squat Crab walk
Single leg Lateral shuttle Burpees
deadlift runs Bulgarian
High knees split squat

Glute
bridges
Wee Star jumps Back kicks Side to Raised leg circles
k3 Plank shoulder side lunges
Floor taps with taps Side to side hops Pulse squats
jump Alternating
Overhead Plank reverse Lateral plank
Raised leg punches lunges walks
circles Hollow rocks
Burpees Step ups Tuck jumps
Air punches Russian twists
Knee to elbows Burpees Inch worms
Jumping lunges Floor taps
Step ups Squat into Star jumps
Front kick hold Single leg kick deadlift
Forward lunge backs Sit ups
Inch worms Plank jacks
Dragon walk Front kicks Down dog abs
Push ups
Knee raise press

Wee Front kicks Plank leg raises Air squat to Inch worms
k4 deadlift Squat hold
Jump squats Plank jacks punches Burpees
Arm circle
Box jumps Plank jump ins rotations with jog Jump Plank
squats
Burpees Bear crawls Burpees into star Push ups
jump Mountain
Floor taps Sumo squats climbers Crab walk
Russian twists
Scissor kicks Alternating lunges High knees Superman
Bulgarian split
Air punches Walk out to push squats Side Froggers
ups shuttle
Wall sit Fire hydrants runs Butt kicks

Single leg kick Glute

back bridges

Air
punches

Side skater
hops