The 30 - Minute Fitness Blitz

The 30 - Minute Fitness Blitz Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The 30 - Minute Fitness Blitz, Health & Wellness Website, Dnipro.

Don't want to deal with hot or cold weather? Indoor games can get your competitive juices flowing, like basketball, racq...
18/05/2024

Don't want to deal with hot or cold weather? Indoor games can get your competitive juices flowing, like basketball, racquetball, or volleyball. You can do many "outdoor sports" -- like swimming, soccer, and tennis -- indoors, too.

If you like to be outside but don't want to commit to a league, head to the park and join a pickup game of whatever's go...
18/05/2024

If you like to be outside but don't want to commit to a league, head to the park and join a pickup game of whatever's going on: soccer, Ultimate Frisbee, touch football. Even playing catch will get you moving around.

You'll burn around 5 calories a minute, about as many as with a brisk walk. And you'll use about the same amount of oxyg...
18/05/2024

You'll burn around 5 calories a minute, about as many as with a brisk walk. And you'll use about the same amount of oxygen as if you were raking leaves. Plus, research shows that it may help prevent heart disease, though that only seems to be true if you’re in a healthy relationship.

Want to get two things done at once? You'll get a "moderate" workout if you wash and wax your car, clean out the gutters...
18/05/2024

Want to get two things done at once? You'll get a "moderate" workout if you wash and wax your car, clean out the gutters, or mop or vacuum the floors. It'll help get you in better physical shape, and a clean car or house may boost your mental well-being, too.

Give your leg muscles -- especially your calves -- a gentle stretch when you're done with your walk. It will help you st...
18/05/2024

Give your leg muscles -- especially your calves -- a gentle stretch when you're done with your walk. It will help you stay flexible. Don't overdo it -- stretches shouldn't hurt -- and don't bounce. Hold each stretch for 10-20 seconds. Use a chair or a wall for help with your balance.

A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench...
15/05/2024

A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and weights at shoulders. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Do 10 times.

Let's move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Starting on all fours...
15/05/2024

Let's move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Starting on all fours, place hands a bit wider than your shoulders. Place toes on the floor, creating a smooth line from shoulders to feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. Too hard? Place knees on the floor instead of toes. To boost the workout, add an exercise ball under the hips, knees, or feet. Do 10 times.

The bridge works the glutes (butt), hamstrings, and core. Lying on your back with knees bent and feet hip-width apart, p...
15/05/2024

The bridge works the glutes (butt), hamstrings, and core. Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. Slowly return to the starting position. For an extra challenge: Target your triceps by holding light weights, lifting your arms toward the ceiling as you raise your hips. Bend your elbows to lower the weights towards the floor. Do 10 times.

Standing with feet hip–width apart, take a big step forward with one leg, then lower your body toward the floor, front k...
15/05/2024

Standing with feet hip–width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Do 10 times on each side.

If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with t...
15/05/2024

If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your lower back, feet hip–width apart and out in front. Keeping your body upright, slowly lower your body by bending at the hips and knees, dropping glutes toward the floor; slowly move back to the starting position. Do 10 times.

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