The 30 Under 30 Series: 30+ metabolic resistance training workouts that are ALL under 30 minutes and can be done at home or at the gym. These are the exact workouts I program for myself and my clients and honestly, if it weren't for these workouts, I'd probably still be waiting for the "right time" to start exercising!
I want to be an efficient exerciser!
"I was an avid barre enthusiast (I was going at least 3-4 times a week) and I would go spinning once or twice a week. I wasn’t seeing the results I wanted although I was working out consistently. I remember my first conversation with Keri in which she asked me why I didn’t do any strength training and I was confused. I believed that barre was an excellent substitute for traditional strength training; one of the selling points of barre is that it will help “change your body” and will give you “long lean muscles.” Keri said that if I really wanted to see results, I should seriously consider changing my workout routine. I told myself that I would give it the month. If it didn’t work, I would resume my old routine. Her tips have been life changing. By the end of the month, my clothes were fitting better and I was looking leaner. A few weeks later, people were asking me what I was doing because it appeared as if I had lost a lot of weight when I had only lost 5 lbs.. Six months later, I have lost 10 pounds and a quite few inches. My clothes fit better and my confidence has drastically improved. Incorporating Keri's strength routines allows me to workout smarter because I can fit in a quick workout in 30 minutes; which would never happen only doing group exercise classes which last an hour." I should also mention here that this picture was a looong time ago and she has continued to make amazing progress, AND she's a mom in her early 40's.
For me, it's not so much about getting smaller (although I did lose 25+ pounds when I changed my exercise routine), but about gaining SO much more time. I'm 41 and a mom of 2 girls (age 4 and 1.5) and as a former group exercise instructor I was exercising well over 15 HOURS per week, yet struggling to get leaner despite my best efforts.
I ended up leaving my job to move away and when I did, all I did was walk my dogs and do short, intense strength training workouts (at home) and ended up losing 25+ pounds. I had no clue that all of that exercise could actually be the exact thing that was keeping me from my goals. I couldn't believe how my appetite, energy, and cravings changed when I started working out harder and with heavier weights, instead of longer.
As a full-time working mom, I'm so grateful I no longer feel the need to exercise like I once did!
Over 40, Mom of two:
"I’ve been on a diet since I was 14 yrs old. Always trying cut down, count calories, track points, measure food, etc. I would lose weight and then slowly, but surely, put it back on. My exercise regimen consisted of 40 minutes on the elliptical and weight training on the equipment at the gym, and I would beat myself up if I didn’t do that at least 3x a week. Coming to the realization that I didn’t need to be on a diet, that making small changes to my everyday eating can make a difference was eye opening. But what really changed for me was how I looked at exercise. I still try to go to the gym at least 3x a week, but now I am exercising so much smarter than I ever was. I can honestly say that I feel like I work out less than I was before, but have seen results that I’ve never seen in my life. I’m not the lowest weight I’ve been in my life, but I’m in the best shape I’ve even been and have honestly never looked better. When people ask me what I “did”, I just tell them I’m living the LEAN life. 😉 Thank you!
The picture on the left:
“I was taking group fitness classes at the gym. I would workout on average three days a week and I would take classes such as insanity, body pump, spin, PHX and cardio kickboxing”.
The picture on the right:
“I switched to doing the strength training workouts Keri programs for us in her coaching group and aimed to get 10K steps per day".
Check out those results from doing LESS!!
I shared this picture on my Facebook page not too long ago. Again, this isn't about getting smaller, it's about working out smarter and gaining a HELL of a lot of time to spend on other things!
Here is what this client said:
I think you have heard me say it before but pre babies I would work out everyday for at least an hour and I had to burn 500 calories on the cardio machines 6 days a week. Post babies I work out 2-3 times a week at home for 20 minutes. Life is better 🙂 and I am in all my pre babies clothes. These shorts and bikini top were worn on my honeymoon!!
I was thirty pounds heavier than I am today when I met Keri about 4 years ago. In the first year I lost about 90% of the weight and I have kept if off since. Before working with her I was a cardio queen, always running, taking classes, doing cardio..... All gym sessions were at least an hour.
Now I work out about 4 times a week (still at the gym) but now it consists of following Keri's workouts, using the heaviest weights I can handle and doing some interval sprints!
This client came to me already doing a lot of the things I would typically recommend for someone who was looking to feel a bit better in their clothes. She was eating well, strength training and had been fairly consistent (not bouncing around from diet to diet, starting over every Monday etc...) yet, no results to speak of. As a former collegiate athlete and professional in the health field, she had a pretty good idea of what to do...and she was doing it....
She would wake up at 4:30 am to get to the gym 5-6 days per week, work her full-time job in health care where she managed quite a few people, would then rush home to be with her young daughter and do all the things Moms do after school with their kids....She was busy, and probably a bit stressed (who the hell isn't when you work full time and have kids to take care of!)....and because she wanted to lose fat - she never took any time off. In fact, when I asked her the last time she took a break from her training, she couldn't even tell me.
She didn't have any MORE time to devote to the gym and didn't know where else she could make changes in her diet...which was stressing her out even more! It sucks when you feel like you're putting all this work in, yet have nothing to show for it....
These pictures were taken 4 weeks apart.
I asked her to give me 4 weeks...if what I asked her to do didn't work or she hated it, she could always go back to what she had been doing.
I don't even remember how much weight she lost - it doesn't even matter. She was much more rested, wasn't nearly as hungry, didn't have to fight nighttime cravings like she had been - and FINALLY saw some results, by doing LESS.
I reached out to her last night to make sure she was ok with me sharing her story again, but also to make sure she had been able to maintain these results. Progress pics are awesome, but being able to MAINTAIN that progress is what's really important.
It's important to note that exercise IS a stressor to your body, and sometimes too much is too much. It's also important to recognize that your body NEEDS rest and recovery. Killing yourself in the gym 5-6 days a week for months on end without a break may work in your teens and twenties when you're not dealing with the stress of work and maybe family and are able to sleep...throw all those added stressors in the mix and you have to take that into consideration.
More is not always better. It's time to work smarter, not longer.
I want to be an efficient exerciser!
- Women who want to get strong, lean and more fit without spending hours at a gym
- Women who want to have more time in their day to do the things they love
- Women who want to know exactly what to do when they are going to workout
- Women who may need a bit of verbal and visual cues to make sure they are doing the exercises correctly (all workouts come with a PDF AND a FULL length video of me coaching one of my clients through the workout)
- Women who want to create a consistent workout routine
- Women who want to work with a *qualified* professional who is NOT trying to sell you expensive supplements promising to "change your life"
- Women who want to get stronger and focus on what their body is CAPABLE of doing
- Women looking for a quick fix. These workouts are not designed to leave you feeling worse when you finished than when you started. A ridiculously “hard” workout, does not mean it’s a quality workout. This program is meant to get you strong and fit, but in a safe and sustainable manner.
- Women who are not willing to work hard. Because these workouts are short, they need to be intense! Which means challenging yourself every workout!
- Women who aren’t willing to stay consistent. Like anything else, you will get out of this what you put into it. Bouncing around from workout to workout and not maintaining consistency will not get you consistent results.
- Women who are afraid of lifting heavy weights. "Light Weights" is an oxy moron and it's just dumb. I will NOT have you pulsing a million reps or using weights that weigh less than your toddler or purse.
- Women who are looking to get "long, lean muscles". Your muscles will still originate and insert in the exact same positions after these workouts as they do right now. There is no workout program that can get you "longer and leaner" - it's a marketing tactic....not my style.
- Women looking for beautifully edited workout videos. I'll be honest. These videos were taped in my house, garage, playroom etc. There will also be some kids, dogs, doorbells being rung etc..It's real life. No edits, no frills, no fancy lighting. If that will bother you, or distract you, think twice before purchasing.
How often should I do these workouts?
Ideally 2-3 times per week. I do have clients who will rotate through and do them 4 times per week. Totally depends on your schedule.
What do I need to have at home?
I recommend starting off with at least 1 set of dumbbells. Ideally, 2. The majority of my clients do well with a set of 10’s and 15’s, but know that you may want to invest in a heavier set as you go through the program.
What if I have a bad back, knee, hip etc…
I try to give as many modifications in the videos as possible to accommodate for injuries. If you have a specific question, feel free to email me @firstname.lastname@example.org and I can let you know if I think it would be a good fit.
Are there any kettlebell workouts involved?
There are a few of the workouts that have swings incorporated, but only if you know how to swing a kettlebell. Otherwise I give modifications. There are not specific kettlebell workouts though.
How much cardio should I do?
That is totally up to you and the time you have. I do recommend prioritizing strength training and walking and adding in cardio or interval training on top of those things if you have the time.
If you have any other questions, feel free to email me email@example.com
How do I access the workouts?
Upon payment, you will be re-routed to a registration page where you will create a username and password for a private membership site. All workouts will have a PDF as well as a video component. You will watch me coach a client through each workout. During each workout, I will give you modifications, regressions, progressions and other exercise options for all levels and abilities.
Is there a private coaching FB group or any ongoing support if I have questions?
No. This is a DIY program, however, I’ve tried to answer as many questions as I could via the video tutorials. You can always reach out to me via email if you have any specific concerns and you will always have the opportunity to join my continuity group for ongoing nutrition coaching, support, motivation and monthly videos as well as phone consultations if you feel you need a bit more direction.
Do I have to follow the schedule you provide or can I do these whenever I can fit them in?
Honestly, I want you to do whatever you can do. As a busy mom, especially when my boys were little, the thought of *having* to follow a specific program was super stressful. If you get in 3 workouts one week and only 1 the next – that’s totally fine! Do what you can when you can. I want this to empower you, not to stress you out!
Can you give me an idea of what the layout is like? Body part splits? Total body?
The basics work, so that’s what you’re going to get! Most months consist of 2-3 total body workouts that will all have a squat, push, pull, hinge and core exercise in them. Some months they will be broken up into upper and lower body (these are shorter workouts for those days when you only have 10 minutes!), but they’ll still be very well balanced with horizontal and vertical pushing and pulling exercises and squatting and hinging exercises.
Is there a nutrition component to this program?
There is not. This program will consist of workouts only. However, you will have the option to upgrade to work with me via my online coaching group, Precision Nutrition’s Pro-Coach software or fat loss focused strategy calls!
Do YOU want more results in LESS time?
The series is easily valued at well over $100, but is available for only $47! One payment, lifetime access.