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30-Minute Full Body Workout

Welcome to my 30-minute live stream full body strength workout. We work all of our major muscle groups with 12 compound exercises separated into two sets. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 2 sets. Each set has 5 exercises repeated for 2 rounds plus one strict set. The first set is meant for medium/heavy weights. The second set is meant for light/medium weights. The purpose of the workout is to increase your functional strength and endurance. I used 8 lb (3.6 kg) and 15 lb (6.8 kg) weights.

Workout Video:

Workout Breakdown:

There are 2 sets in this workout. Each set includes 5 exercises performed for 2 rounds (45 seconds work + 15 seconds rest). There is a strict set (two rounds of the same exercise) at the end of each set.

Exercises

Set 1

  1. Squat + Narrow Overhead Press
  2. Curtsy + Bicep Curl
  3. Sit Up Weight Transfer
  4. Plank Tap Out
  5. Side Lunge + Balance (L/R)

Strict Set (2 rounds): Halo + Stir the Pot

Set 2

  1. Front Lunge + Around the World
  2. Inverted Row + Upward Fly
  3. Side Winder
  4. Suitcase Squat + Heel Lift
  5. Snatch (Single, Double)

Strict Set (2 rounds): Windmill

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