30 Minute Home Workouts
This program follows a 3 days on -1 off -2 days on -1 off schedule
The only piece of equipment you need for this program is a set of dumbbells. Even if you don’t have a set of dumbells there’s always another movement or variation that you’re able to do without equipment. I provide you with scaling and no equipment options for every single workout.
The 30 days will get you fitter, stronger and leaner in 30 minutes while being able to do this in your own house. Every day starts off with a high intensity functional fitness workout and is followed by an accessory workout. this program is trully designed for you to get fit and stay in shape in a short amount of time while being able to the workouts anywhere in the world.
Having a set of dumbbells or kettlebells would help but is definitely not necessary.
18 sets of 30 seconds on/ 30 seconds off
go through all 3 movements for 6 rounds, with 30 second between each one
1- max dumbbell push ups + renegade row (one rep= one full push up + renegade row on each side)
2- down ups ( no push up burpees)
3- Dumbbell deadlifts
10 front squats
20 glute bridges (with weight)
60 seconds glute bridge hold)
rest 90 seconds
*Don't worry if you don't have a set of dumbbells or kettlebells, No equipment options are provided in the program