Quick and Intense 30 Minute Full Body Workout

Warm Up

3 Minutes of jumps in place (forward, side to side, rotating etc)

Put a song on that you like and rock out for a few minutes to get your blood pumping

X: 30 seconds

  • Yoga Table Top Pose
  • Push Ups to Down Dog Pose
  • Shoulder Door Slides
  • OH Squat
  • Active Hamstring Stretch

Cross-field (15 yards) 

  • Carioca
  • Shuffle
  • Lateral Crawl
  • High Knees
  • Broad Jumps


  • Kettle Bell Swings X12
  • Reverse Lunge w/ 1 Arm OH Hold X 8ea.
  • 1 KB Floor Press X 8ea.
  • Single Arm Row X8ea.
  • Goblet Lateral Lunge X6ea.
  • 1 KB OH Straight Leg Sit Up X10ea.
  • Weighted Russian Twists X15 ea.
  • KB Halo’s X10ea.
  • KB Sumo Squat Jumps X12ea.
  • 2 KB Swings to 2 Burpees X6

3 Rounds

1:00 Rest Between Rounds 

Chase It!

Ben Boudro


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s