The 30 minute In & Out program

• A program that follows a 3 day on - 1 off - 2 days on - 1 off schedule
• These workouts are fun, varied and will only take 30 minutes to complete
• You will be in & out of the gym in no-time.
  
• Each day is full body focused. It will have a functional-high intensity workout and an Accessory work/ bodybuilding component included.
• I provide you with the intention and idea behind each workout so you can adjust your weights and expectations from there
  
• I provide you with scaling and RX+ options, scaling to make things easier, RX+ to make it a little bit more challenging
• You get Access to my online library, here you will find videos that show you how to execute each movement.

This program is based off of equipment that you'd find in a regular/conventional gym. If you don't have access to some of this equipment, let me know and I will help you determine appropriate substitutions for each exercise.


Example workout:

Every 5 minutes x 5, start a new set every 5 minutes
400 meter run
15 Toes to bar
10 dips
5 overhead squats

Accessory work:

3-4 x 8 barbell strict press
      x 10 upright rows
90 seconds rest

 
Workout intention:

Finish each round as fast as possible, in order to give yourself as much rest as possible before the next round starts. Scale the movements/weight so you can do at least 2 out of 5 rounds without breaking up the reps.

Scaling options:

·       Toes to bar – 15 knee to elbows / 15 strict knee raises / 20 V-ups
·       Dips – 10 box dips / 10 assisted dips / 12-15 incline push ups
·       Overhead squat – front squats / 8 heavy goblet squat

RX+ options:

·       18 or 20 toes to bar
·       10-15 dips, ring dips if possible