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30 Minute Full Body Workout

30 Minute Full Body Workout

30 Minute Full Body Workout


Complete 1 minute of each exercise before moving on to the next with minimal recovery.

Repeat twice for a total of 30 minutes!


Air Squats - body weight only


Burpees - If you need to take out the jump.  The goal is to keep your body moving for the full minute, so modify as you need to.


Bicycle crunches - take your time and contract at your core, do not just move your neck.


Left Side Kick Backs - Take your time, squeeze each rep at the top, then when it gets too hard, pump them out!


Jump Squats - If you get too tired transition to air squats then shake it out and get back into the jump squats to keep your heart rate up!


Right Side Kick Backs - Take your time, squeeze each rep at the top, then when it gets too hard, pump them out!


Push Ups - Modify as you get further into the minute to make sure you can keep going. Start on your toes, transition to your hand on a bench, chair or couch, then on the floor but on your knees, then on a bench, chair or couch on your knees, then standing leaning against a wall.


Left Side, Side Plank - Again modify to keep you in the workout!  Start with your feet stacked.  Then stagger them, then drop the bottom knee onto the floor.


Mountain Climbers - If you get too tired hold a regular plank on your knees or toes, get some rest there and if you can get back into the mountain climbers


Right Side, Side Plank - Again modify to keep you in the workout!  Start with your feet stacked.  Then stagger them, then drop the bottom knee onto the floor.


Tricep Push Ups - Modify as you get further into the minute to make sure you can keep going. Start on your toes, transition to your hand on a bench, chair or couch, then on the floor but on your knees, then on a bench, chair or couch on your knees, then standing leaning against a wall.


High Knee Run - Pace yourself but keep it challenging!  If you need to transition in a high knee march, catch your breath and get back to the run!


Sumo Squats - Focus on depth and push through the heels!


Tricep Dips - You can do these on a chair, coach or even on the floor1  Sit on the floor, put your hands behind you and lean back.  Push through your palms to get back to the upright position. To make it harder, lift your butt off the floor.


Jumping Jacks - Get your heart rate up to finish! Just keep going, you are almost there!


Rest for 3-5 minutes and repeat once more! 


Then Congratulations you finished! :)

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