7/25/2019 30minute Workout Series

1/7

30minute Workout SeriesSession 1

Exercise Work /Rest

Circuit 1 Circuit2 Circuit 3

TRX PressUps

50secs /10secs

Step Ups 30 stepups

TRX 1 LegSquat Let

50secs /10 secs

Step Ups 30 stepups

TRX 1 LegSquat Rig!t

50secs /10secs

Step Ups 30step ups

"ea# Ro$s

1 "ea#%it &3 Ro$s

50secs /

10secs

Step Ups 30 stepups

TRX TricepsPress

50secs /10secs

Step Ups 30 stepups

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Core Work

Exercise Set 1 Work /Rest

Circuit 1 Circuit 2

Lu'gePa%%eoPress Let

Si#e

(5secs /15secs

Russia'T$ists

(5secs /15secs

Lu'gePa%%eoPress Rig!tSi#e

(5secs /15secs

)pposite

*r+ , LegRaises

(5secs /

15secs

Session 2

Exercise Set 1 Work /Rest

Circuit 1 Circuit 2 Circuit 3

-roa#.u+ps , x 2Press Ups2 u+ps

or$ar# 2press upstur' arou'#, repeat

50secs /10secs

Skippi'g 50secs /10 secs

Let Leg ,Rig!t *r+"ea#%it t!e'

S!ou%#erPress

50secs /10 secs

Skippi'g 50secs /10 secs

Rig!t Leg ,Let *r+"ea#%it t!e'S!ou%#er

Press

50secs /10 secs

Skippi'g 50secs /10 secs

7/25/2019 30minute Workout Series

3/7

.u+p Lu'ge 50secs /10secs

Skippi'g 50secs /10 secs

E%eate#Press Up

50secs /10secs

Skippi'g 50secs /10secs

4a'gi'g LegRaises

50secs /10secs

Core WorkP%ace our eet o' a step or a%% our exercises 6e%o$ i ou $a't a 6igger c!a%%e'ge7 Tr 'ot to #rop toour k'ees or t!e $!o%e circuit7

Exercise Ti+e Set 1 Set 2 Set 3

)6%ique #rop%et si#e7 eeto' step

30secs

8ou'tai'

C%i+6er eeto' step

30secs

)6%ique #roprig!t si#e7 eeto' step

30secs

8ou'tai'C%i+6er eeto' step

30secs

Session 3Peror+ t!ese t$o exercises 6ack to 6ack or 12 rou'#s o 10seco'#s $ork7 Tr a'# peror+ as +a'reps as possi6%e or eac! set7

Exercise

Work/ Rest

P%ieSquat

.u+ps

12

rou'#s o

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10secs$ork /10secs rest

SquatT!rusts

Exercise Reps -est Ti+eSkippi'g

4ig! 9'ees

200 reo%utio's

Exercise

Work/ Rest

Lu'ge

.u+ps 12rou'#s o10secs$ork /10secs rest

SquatT!rusts

Exercise

Work /Rest

Rou'# 1 Rou'# 2 Rou'# 3 Rou'# ( Rou'# 5 Rou'#:

;or$ar# ,Si#eLu'geCo+6o

(0secs$ork /10secsrest

Let Leg Rig!tLeg

Let Leg Rig!tLeg

Let Leg Rig!tLeg

1 *r+C%ea', Press

Let *r+ Rig!t*r+

Let *r+ Rig!t*r+

Let *r+ Rig!t*r+

Core Work

Exercise Work /Rest

Reps Co+p%ete#

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Chest & Back Circuit;or t!is circuit ou $i%% +oe ro+ o'e exercise to t!e 'ext $it! a s!ort 30seco'#s rest7 ;or t!e c!i' upsou ca' use t!e assiste# +ac!i'e or use a spotter to !o%# our %egs7 Recor# our reps 6e%o$7

Exercise Rest Reps *ctua% RepsPeror+e#

>or+a% Press Ups 30secs

15=1?

C%ose @rip U'#er4a'# C!i' up

30secs

?=10

A "ie -o+6erPress Ups

30secs

?=1(

Wi#e @rip Pu%% Ups 30sec

s

:=?

Spi#er Press Ups 30secs

12=20

TRX Pu%% Ups 30secs

15=20

"ec%i'e Press Ups 30secs

*8R*P

Session 4T!is is a Rep C!a%%e'ge7 Bou $i%% set our stop$atc! or (+i'utes a'# tr a'# peror+ as +a' reps aspossi6%e $it! t!e 6est tec!'ique a'# or+ t!at ou ca' +uster7 Bou $i%% 6e usi'g t!e

7/25/2019 30minute Workout Series

6/7

S!ou%#er to S!ou%#erPress

(+i's

Session 5

Exercise Work /Rest

Set 1 Set 2 Set 3

? Press Ups& 10 Wa%ki'gLu'gesCo+6o

D0secs /30secs

7/25/2019 30minute Workout Series

7/7

1 Leg Straig!t Leg"ea#%it Rig!t Si#e

30secs

?=10

Ca6%e Pu%% T!roug! 30secs

1:=20

Si'g%e Leg Ca%Raises Let , Rig!t

30secs

15=20