top of page

30-30-30-30 full body workout

Updated: Sep 27, 2021

This stands for 30 seconds work, 30 seconds work, 30 seconds work and 30 seconds rest! This is a great full body workout that takes a key movement pattern (e.g. a squat) and adds extra work or movement to it to challenge the body's metabolic system and various muscle groups.

You will need a set of weights for this workout - some dumbbells or water bottles if you don't have any.

The workout comprises of sets of exercises:

  • Set 1: (2 x through) squats, hang cleans, hang cleans and overhead press

  • Set 2: (completed each side) lateral lunge with knee lift, lateral lunge with toe reach, lateral lunge with toe reach and overhead press

  • Set 3: (2 x through, alternating with set 4) hands walk out to plank, hands walk out to plank with shoulder taps, hands walk out to plank with knee lifts

  • Set 4: deadlifts, deadlight to upright row / pull, deadlift to overhead press

  • Set 5: reverse lunge, reverse lunge with row, reverse lunge with bicep curl

  • And for 'fun' we repeat set 2 at the end :)

It is easier to 'follow me' with this one, so here is a video. Get warmed up and then workout with me!

54 views1 comment

1 Comment

bottom of page