Search Blog Here

Workout: 30-20-10

11_23_21 - 30-20-10.jpg

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

Perform 12 Burpee Push-Ups EVERY minute for 10 minutes. Rest for the rest of the minute.

Set #2:

Perform the following 4 exercises for 30 reps each, then 20 reps each, and finish with 10 reps each. Rest as needed.

  • One-Legged Deadlifts (each leg - weights recommended)

  • Skull Crushers

  • Hindu Squats

  • Side Plank with Dip

Rest 2-3 minutes

Set #3:

Plank Set. Perform all the variations of plank for 30 second holds. Once completed, rest 30 seconds and repeat.

  • 30 sec Forearm Plank

  • 30 sec Hand Planks

  • 30 sec One-Arm Hand Plank (left hand)

  • 30 sec One-Leg Hand Plank (left leg)

  • 30 sec One-Arm Hand Plank (right hand)

  • 30 sec One-Leg Hand Plank (right leg)

  • 30 sec Halfway Hold Plank

  • 30 sec Rest and Repeat for a second time

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by shironosov from Getty Images

Search Blog Here