30 Minutes Workout.

Total Time: 22-35 minutes


  • Treadmill
  • 2 Semi-Challenging Dumbbells
  • 1 Heavy Kettlebell or Dumbbell
  • A Positive Attitude

Warm-up: 1 & ½ minutes

  • Treadmill Pushes – 30 seconds
  • Bodyweight Squats – 10 repetitions

Repeat 2x – No Rest

Circuit #1: Full Body Strength – 8-10 minutes

  • Dumbbell Squat Press – 15 repetitions
  • Dumbbell Deadlift, Upright Rows – 15 repetitions
  • Kettlebell Front Squats – 15 repetitions
  • Shoulder Press – 15 repetitions

Repeat 2x – 30 Seconds Rest in between sets

Circuit #2: Cardio Blast – 6 & ½ minutes

  • Jumping Jacks – 30 Seconds
  • Burpees – 30 Seconds
  • High Knees – 30 Seconds
  • Squat Jumps – 30 Seconds

Repeat 3x – 30 Seconds Rest in between sets

Core Stability:6-8 minutes

  • Leg Lifts – 10 repetitions
  • Bicycle – 20 repetitions
  • Russian Twists – 20 repetitions
  • Plank – 45 Seconds

Repeat 2x – 30 Seconds Rest in between sets

Got Extra Time?? Walk it out!

  • 5.0% incline or higher
  • 3.8 – 4.2 mph
  • 20-30 minutes

Movement Tips:
Squat Press: Squat normally, rest dumbbells on shoulders for the squat,   coming up from your squat, press the weights up above your head. Bring them down to your shoulders, go right back into your squat, repeat
Deadlift, Upright Row: Knees are slightly bent, hinge at your hips, bring the dumbbells down a little past your knees. Squeeze your glutes with you come up and thrust hips forward (SQUEEZE). From standing, activate your core and pull the dumbbells up towards your chest, allowing your arms to bend and elbows go towards the side. Bring the weight back down, and go right into your deadlift, repeat.
Front Squats: Squat normally, but hold the kettlebell in front of your heart
Shoulder Press: Arms are in a 90-degree angle, raised (think of mimicking a football field goal post), press weight up above your head, come back down to your 90 degrees, repeat.

Note: If you want to do this at home, and don’t have dumbbells… you can use your bodyweight. Substitute the shoulder press for walking lunges, DL Upright Rows for Tricep Dips (use a chair or any stable surface), & Squat Press for Pushups. Have Fun!!!


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