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Kasey Knows How To Get Fit in Thirty

Posted by Christopher Boeck on

Fitness: No Equipment & No Time -No Problem!

Spring is here and hopefully you have adjusted your clock by now.  The snow is melting and it's time for that winter fat to go as well.  As a mom of two, it can be hard to find time to go to the gym and sometimes all I have is just half an hour.  I created this thirty-minute workout specifically for those kinds of days.  No equipment is required and you can perform this routine anywere, so no excuses! I'm also sharing one of my favorite post workout shakes that is delicious!  As a mom on the go, I'm all about quick and healthy snacks that I can take with me.

Work out: Once you have completed moves 1-5, repeat for two more rounds. 12-15 reps depending on your fitness level.

     1. Power Side Shuffle 

Stand with your feet together. Take a wide step to the left into a side lunge and reach your right hand to the top of your left foot. Pushing off with your left foot shuffle to the right jumping with your feet together and go into a side lunge on the other side reaching your left hand to the top of your right foot. Repeat 15 times each side.

     2. Power Scissor Bicycle Kick

Lying on your back kick your right leg up and bring your left elbow toward your right knee. Then repeat on the other side, keeping your abs tight and never letting your feet touch the floor. 15 on each side.

     3. Squat Twists


Stand with your feet shoulder width apart with your hands behind your head. Squat as if your sitting in a chair keeping your weight in your heels and your knees over your ankles. Step up bringing your left knee to your right elbow. 15 reps on each side.

     4. Rear Lunge Kick


Stand with your feet together and your hands on your hips. Step back with your left foot into a lunge position. Pushing off with your right leg, kick your left leg out in front of you, keeping your right knee slightly bent. Repeat 15 times. Then switch sides. 15 on each side. 

     5. Burpee/Pushup 

Stand straight with feet together. Squat down with your hands on the floor, shoulder width apart. Jump back into a plank position and do a push up. Push off your toes bringing your feet back up into the squat position and jump of with your hands above your head. Then do a half turn jump to where your facing the opposite direction and repeat.  Complete 15 reps on each side.


  • 1/2 cup unsweetened vanilla almond milk
  • 1 banana
  • 3-4 strawberries
  • 1/2 cup of spinach
  • 1 cup of ice
  • 1 scoop of your choice protein
  • 1 teaspoon stevia

About the author: Kasey Carter graduated with a degree in Kinesiology from the University of Little Rock Arkansas in 2014.  She has worked as a personal trainer since 2011 and can be contacted at for personal training services.  She also can do a hell of a worm on the dance floor. 

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