OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Main body for a 30 minute workout


Exercises

Set 1: 1 round
Squats
Squats
30 seconds
Quick Toe Taps on Step
Effort: Vigorous
Quick Toe Taps on Step
30 seconds
Push-Ups
Push-Ups
30 seconds
Squats
Squats
20 seconds
Quick Toe Taps on Step
Effort: Vigorous
Quick Toe Taps on Step
20 seconds
Push-Ups
Push-Ups
20 seconds
Squats
Squats
10 seconds
Quick Toe Taps on Step
Effort: Vigorous
Quick Toe Taps on Step
10 seconds
Push-Ups
Push-Ups
10 seconds
Rest
Rest
1 minute

Set 2: 1 round
Lunges
Lunges
30 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Band Bicep Curls
Resistance: Moderate
Band Bicep Curls
30 seconds
Lunges
Lunges
20 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
20 seconds
Band Bicep Curls
Resistance: Moderate
Band Bicep Curls
20 seconds
Lunges
Lunges
10 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
10 seconds
Band Bicep Curls
Resistance: Moderate
Band Bicep Curls
10 seconds
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Upright Rows
Resistance: Moderate
Dumbbell Upright Rows
30 seconds
Quick Feet
Effort: Vigorous
Quick Feet
30 seconds
Bench Dips
Bench Dips
30 seconds
Dumbbell Upright Rows
Resistance: Moderate
Dumbbell Upright Rows
20 seconds
Quick Feet
Effort: Vigorous
Quick Feet
20 seconds
Bench Dips
Bench Dips
20 seconds
Dumbbell Upright Rows
Resistance: Moderate
Dumbbell Upright Rows
10 seconds
Quick Feet
Effort: Vigorous
Quick Feet
10 seconds
Bench Dips
Bench Dips
10 seconds
Rest
Rest
1 minute

Set 4: 1 round
Crunches
Crunches
30 seconds
High Knees
Effort: Vigorous
High Knees
30 seconds
Plank
Plank
30 seconds
Crunches
Crunches
20 seconds
High Knees
Effort: Vigorous
High Knees
20 seconds
Plank
Plank
20 seconds
Crunches
Crunches
10 seconds
High Knees
Effort: Vigorous
High Knees
10 seconds
Plank
Plank
10 seconds


Related Workouts

  • Thankful Thighs
    Thankful Thighs
    15 minutes, Moderate
  • All-Around Abs
    All-Around Abs
    15 minutes, Moderate
  • Natural Booty Pops
    Natural Booty Pops
    16 minutes, Moderate
  • Cookie Crumbler
    Cookie Crumbler
    16 mins 30 secs, Casual
  • Winter work: Arms
    Winter work: Arms
    12 minutes, Casual
  • Upper Body Pusher
    Upper Body Pusher
    12 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Full Body Killer

Full Body Killer

Intense Ic_time_32x32 38 mins  
Intense Shoulders

Intense Shoulders

Intense Ic_time_32x32 8 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell, Chair, Barbell, Stability Ball
Lasting Effects

Lasting Effects

Casual Ic_time_32x32 12 mins  
Full Body  
Ab Crusher

Ab Crusher

Moderate Ic_time_32x32 10 mins  
Core  
Boxing Burn

Boxing Burn

Intense Ic_time_32x32 36 mins  
Lower Body  
Kettle Bell Killer

Kettle Bell Killer

Moderate Ic_time_32x32 20 mins  
Lower Body   Ic_workout_dumbbell_32x32 Kettlebell

Workout Categories