Welcome to my 30-minute live stream full body strength group workout. In this workout me and 7 of my beloved group fitness students work in a time drop format. 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
Mat

Before You Begin

Following a warmup, this workout is is made up of 3 rounds. Each round has 10 exercises and is Tabata format of different times. The purpose of the workout is to build strength and endurance in a fun easy-to-follow pyramid design. We used dumbbells ranging from 5 lb (2.3 kg) to 15 lb (6.8 kg).

Workout Video:

Workout Breakdown:

There are 3 rounds in this workout and 10 exercises per round. All intervals are Tabata style (2:1 work to rest ratio). In round one, work for 40 seconds + 20 seconds rest. In round two, work for 30 seconds + 15 seconds rest. In round three, work for 20 seconds + 10 seconds rest. Take an additional 30 seconds rest between rounds.