Built To Bloom Express - 30 min. Workouts (Home or Gym)
BUILT TO BLOOM
Built To Bloom Express is designed with the busy mom in mind with workouts that can be done in 30 minutes or less. Don't have a full 30 minutes? These workouts can also be broken down into 10 minute segments so you can complete the workout little by little throughout your day.
A1
Full Body Warm Up
1 x 2
A2
Jumping Jacks (Standard)
2 x 30
A3
Alternating Windmill
2 x 30
A4
Standing Hamstring Scoops
2 x 30
B1
Goblet Squat (Standard)
3 x 40
B2
Arnold Press
3 x 40
B3
Crossbody V Raise
3 x 40
C1
Reverse Lunge (Alternating)
3 x 40
C2
Dead Stop Pushup
3 x 40
C3
Reverse Lean w/ Band Pull Apart
3 x 40
D1
Lateral Walk (Banded)
3 x 40
D2
Lateral Raise (1.5 rep)
3 x 40
D3
Kneeling Side Plank w/ Pilates Ball
3 x 40
A
Steady State Cardio
1 x 30:00
A1
Full Body Warm Up
1 x 2
A2
Jumping Jacks (Standard)
2 x 30
A3
Alternating Windmill
2 x 30
A4
Standing Hamstring Scoops
2 x 30
B1
Romanian Deadlift - RDL (DB)
3 x 40
B2
Low Row (DB, Standing)
3 x 40
B3
Leg Lowers with Pilates Ball
3 x 40
C1
Hip Thrust (Pause Reps + Knee Band)
3 x 40
C2
Lat Pulldown (Band)
3 x 40
C3
Kneeling Wood Chop (Band)
3 x 40
D1
Bulgarian Split Squat (DB)
3 x 40
D2
Dynamic Unilateral Row
3 x 40
D3
Bird Dog Crunch
3 x 40
A1
Jump Squats
5 x 40
A2
Mountain-Climbers
5 x 40
A3
Bodyweight Reverse Crunch
5 x 40
B1
Jump-Rope
5 x 40
B2
Push Press (DB)
5 x 40
B3
Bicycles
5 x 40
A
Steady State Cardio
1 x 30:00
A1
Full Body Warm Up
1 x 2
A2
Jumping Jacks (Standard)
2 x 30
A3
Alternating Windmill
2 x 30
A4
Standing Hamstring Scoops
2 x 30
B1
Glute Kickback (Quadruped, Banded)
3 x 40
B2
Hamstring Curl (HOME/Banded)
3 x 40
B3
Calf Raise (Single Leg)
3 x 40
C1
Wall Sit Front Raise
3 x 40
C2
Banded Face Pulls
3 x 40
C3
Banded Straight Arm Pushdown
3 x 40
D1
Band Upright Row
3 x 40
D2
Tricep Pushdown (Band)
3 x 40
D3
Wide to Narrow Bicep Curl
3 x 40
Jordan Williams
I have been helping women throughout their fitness journeys since 2018 and became a certified pre and postnatal coach in 2021. Since becoming a mom myself, I struggled to find the time to complete traditional, hour long gym workouts like I was before having a baby. I knew I couldn't be the only one, so I decided to create an "express" version of our traditional "Built To Bloom" gym program.
When you join a team you’re getting more than programming, you’re joining an online community.
Built To Bloom Express - 30 min. Workouts (Home or Gym)
Built To Bloom Express - 30 min. Workouts (Home or Gym)
Built To Bloom Express - 30 min. Workouts (Home or Gym)
