Fitness Maven

Day 11 of 30 doing 30 minute workouts💪

A full body session you can actually stick to.

Today’s workout :
Warm up
Arm circles (30 seconds)
Shoulder rolls (30 seconds)
Body weight shoulder press (30 seconds)
Body weight raises (1 minute)

Workout
Single arm shoulder press (2 sets x 5 reps per arm)
BOSU plank (2 sets x 1 min)
Elevated lunges (2 sets x 5 reps per side)
Russian twists (2 sets x 10 reps per side)
Single arm cable lateral raises (2 sets x 10 reps per side)
Inverted row (2 sets x 12-15 reps)

Stretch (important for recovery!)

Proof that 30 minutes is more than enough when the workout is intentional.

Save this for your next full body day and follow along for day 12❤️

Feeling guilty? You’re not alone.

✨Here’s a little reminder:

You don’t need to punish yourself for missing the gym.

You need a routine that works with your schedule, not against it.

Consistency comes from realistic workouts, not unrealistic expectations.

Share this with someone who needs it today💓

Day 9 of 30 doing 30 minute workouts and its another progressive overload day

Progressive overload is how you will see progress.

Each week you either increase the weight, add more reps or sets, or change the tempo of your exercises.

Today we did the same upper body workout as last time, just increased the weight and used the smith machine

Warm up:
walkout push ups ( 1min)
Side Reaches (1 min)
Torso Twist ( 1 min)

Workout:
Chest press ( 2 sets of 10)
Bicep curls (2 sets of 10)
Tricep kickbacks (2 sets of 10)
Hammer curls (2 sets of 10)
Single arm high cable curls ( 2 sets of 6-8 per side)

Save and follow along for day 10✨💪🏼

This is your sign to stop being so hard on yourself 💞

Busy days don’t need perfect workouts.

They need realistic ones.

We’re doing 30 minutes a day for 30 days.

Follow along with us ✨💪🏼

Day 7 of 30 doing 30 minute workouts

We’re kicking off week 2 strong!

Today was lower body day, and we increased the weights from last week using the cable and smith machine.

Warm-up:
Bodyweight squats (15 reps)
Hip hinges (15 reps)
Side lunges (10 per side)

Main workout:
Sumo squats using cable machine(2 sets 6-8 reps)
Hip thrusts using smith machine (3 sets 6-8 reps)
RDLs using cable machine (2 sets 6-8 reps)
Bulgarian split squats (2 sets 6-8 reps per side)
Standing dumbbell calf raises (2 sets 15reps)

Cool down stretch

Save and follow along for Day 8!❤️

Week one of doing 30 minutes workouts done✅

From day one straight into hip thrusts, to laughs on day three and five, it was a good start💪🏼

✨We have exciting news🥳

Tania’s Bums & Tums classes are back!

Tuesdays & Thursdays at 3:30pm🍑

Join in January and get a FREE customised eating plan.

Contact Leah: 071 871 0940

Day 5 of 30 doing 30 minute workouts.

We are focusing on shoulders and core today.

For busy women who want results without long gym sessions, this is perfect.

Today we did a quick 30 minute circuit

Warm up :
Arm circles (30 seconds)
Shoulder rolls (30 seconds)
Body weight shoulder press (30 seconds)
Body weight lateral raises (30 seconds)
Body weight front raises ( 30 seconds)
Body weight rear delt fly (30 seconds)

Workout :
Dumbbell shoulder press (3 sets of 10 reps)
Plank (3 sets of 1 minute)
Lateral raises (3 sets of 10 reps)
Russian twists (3 sets of 10 per side)
Front raises (3 sets of 10 reps)
Seated leg raises (3 sets of 10 reps)
Rear delt fly (3 sets of 10 reps)

Just 30 minutes and you’ll feel it.

Keep swiping for more moves and follow for day 6 ❤️

Hi, I’m Tania, owner of Fitness Maven ladies gym.

Fitness changed how I showed up in my life and my work.

Now I’m building a ladies gym where women feel supported, not overwhelmed or intimidated.

If you’re ready for a change, follow along❤️

Day 3 of 30, doing 30 minute workouts (home & gym edition)

Let’s gooo! Back, Triceps, Biceps and Chest⬇️

Warm up:
1 minute jumping jacks
Shoulder rolls
1 minute walkout push-ups

Workout:
Single arm bent-over rows: 3 sets of 10 (left & right)
Bicep curls: 3 sets of 10
Chest press: 3 sets of 10
Tricep kickbacks: 3 sets of 10
Hammer curls: 3 sets of 10

Don’t forget to rest between sets❤️

Even short, focused sessions like this one hit all the major upper body muscles and will leave you feeling strong.

Save and follow for day 4…

If you think you don’t have time to exercise, this series is for you.

You can make progress with just 30 minutes, and we’re going to show you how.

This is Workout Day 1 of our 30-day series.

Every workout in this series is designed for busy working professionals who don’t have hours to spend in the gym but still want results.

✨Today’s session is a full 30-minute workout✨

Warm-up:
Bodyweight squats – 15 reps
Hip hinges – 15 reps
Side lunges – 10 reps per side
Glute bridges – 15 reps

Main workout:
Sumo dumbbell squats – 3 sets of 6–8 reps
Dumbbell hip thrusts – 3 sets of 15 reps
Dumbbell Romanian deadlifts – 3 sets of 15 reps
Standing dumbbell calf raises – 2 sets of 15 reps
Bulgarian split squats – 2 sets of 6–8 reps per side

Cool-down:
Toe touches
Forward lunges
Side lunges
Floor stretching

This coming year, don’t pressure yourself to be perfect.✨

Focus on showing up, learning as you go, and asking for help when you need it.

Progress isn’t always linear, and some days will feel harder than others but every small effort adds up.

I hope these tips help you reach your fitness goals🫶🏼✨

Keep going, stay consistent, and trust the process💪🏼

That’s how real results happen.