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!