The "Down and Dirty 30" Workout
If you're looking to change up your workout 1-2 times during the week and want to improve your endurance and get a good caloric burn, try this workout. The Down and Dirty 30 will challenge your muscles, cardiovascular system and test your grit!
30 Reps, 3 rounds, 30 minutes. Run to the top of the stairs after each round. DB = dumbbell.
DB (med. wt.) Front Squats (30 total)
Side-to-Side Hops (30 each side)
DB (med. wt.) Curtsy Lunges (30 total)
Tuck-Jumps (30 total)
DB (light-med. wt) Reverse Flys (30 total)
Sumo Squat Jumps (30 total)
Spider-Man Plank (30 total)
DB (med. wt.) Push-Press (30 total)
BHC Trainer & Training Manager