30 Min Full Body · Reclaim Your Health

30 Min Full Body

I was short on time today and had to go off program. I work off a 3-day full body program, so my goal was easy: hit the big target muscles, be efficient with time/space, and to keep my heart rate going up with high intensity, then giving it time to recover in-between. I'll write out my exact workout, and I'll write out a simplified version that's lower impact for those that need work arounds.

For time and cardio purposes the workout is organized into a few circuits. Do all the exercises in a given block, in order, in a row. When they are all done, REST the full time. When you finish a block, give yourself a few minutes to reset before moving forward. This up and down effect on the heart rate better conditions your heart to kick in and chill out on demand.

A 5 min warmup is non-negotiable for either option ("Rule 18: Limber Up" -Zombieland).

Standard Version Simplified Version

Block 1: Block 1:

-Barbell Front Squat 4x8 -DB Goblet or Body Weight Squat 3x12

-Split Stance Cable Chop 4x8ea -Side Plank Hold 3x30s ea

-Rest 60s between -Rest 60s between

Block 2: Block 2:

-2DB Walking Lunges 3x8-10ea -Goblet or Body Weight Split Squat 3x8

-Alternating DB Bench Press 3x6-8ea -DB Floor Press 3x10

-Farmer Carry 2x25s -Rest 60s between

-Rest 90s between Block 3:

Block 3: -Glute Bridge w/ 3s Squeeze (at the top) 4x10