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The 30 Minute Full Body Blast

Looking for a quick workout to do during lunch, after work, or in between errands? Our 30-minute Full Body Blast will work your core, legs, and upper body all with your own body weight. 

Sequence: Repeat this workout in sequence, 1-3 times

Target muscle groups: hips, quadriceps, buttocks, hamstrings, pectorals, deltoids, triceps, abdominals

Total workout time: 30 minutes


Lunge GIF

Reps: 10 per leg

Keeping your upper body straight and shoulders back, step forward with one leg. Lower your hips until both knees are bent at a 90-degree angle. Ensure that your front knee is directly above your ankle and that your opposite knee does not touch the floor. Keep your weight in your heels as you push back up to the starting position. 

Challenge: Do a bicep curl with dumbbells while lunging to work your upper body as well. 


Pushup GIF

Reps: 15

Laying stomach-down on the ground, set your hands under your body at a distance that is slightly wider than shoulder-width apart and align your feet in a way that is comfortable for you. This may be shoulder-width apart or touching. Lift your body to straighten your arms and tighten your corn. Gently bend your elbows to bring your chest to the floor, pause slightly and explode back to your starting position with your arms straightened.

Challenge: Instead of keeping your hands shoulder-width apart, form a diamond shape with your hands, keeping your arms tight at your side as you move through a pushup. 

Reverse Lunges

Reverse Lunge GIF

Reps: 10 per leg

Similar to a forward lunge, keep your upper body straight and shoulders back, but stepping backward with one leg. Lower your hips so that your front leg becomes parallel to the floor, ensuring that your knee does not extend past your ankle. Your back leg should be bent at a 90-degree angle and pointing toward the floor with your heel lifted. Return to standing by pressing your heel into the floor and bringing your front leg forward to complete one rep.

Challenge: Do a bicep curl with dumbbells while lunging to work your upper body as well.  

Hamstring Holds 

>Hamstring Hold

Reps: 10

Lying on your back, slowly lift and hold your hips for five seconds until you feel a slight pulling or stretch in your hips and hamstrings. Release and lay back down. Repeat

Challenge: Increase the holding time.

Squat Jumps

Squat Jump GIF

Reps: 10

Standing with your feet shoulder-width apart and hands at your chest, slowly bend your knees to a 90-degree angle. Slightly pause and jump into the air, softly landing with your feet planted firmly on the ground. Lower your body back into the squatting position to complete the rep.

Challenge: Add ankle weights to create more challenging jumps.

More Information

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