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Workout: Dirty 30’s

man in a lunge turning sideways with a medicine ball in his hands

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair (optional)

Warm Up: 5 - 10 minutes

Challenge:

Complete this circuit in your BEST time possible. There is no designated rest so make sure you rest as needed.

Complete 1 Round:

  • 30 Pistol Squats (if doing over a bench, then 30 per side, if doing down to the ground, then only 15 per side)

  • ½ mile Run

Straight into 3 Rounds of: (no rest after round 1)

  • 30 Lunges with a Twist (15 per side)

  • 30 Flutter Kicks

  • 30 Stationary Lateral Lunges (15 per side)

  • 30 Hollow Rock (or sub with plank with butt kicks)

  • 30 Mountain Jumpers

  • 30 Butterfly Sit-Ups

Rest as Needed.

Finisher:

Complete 2 - 3 sets.

  • 30 Abduction per side

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Maridav 

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