FIT30
JB Built
Functional FitnessFIT30! 30 Workouts 30 Days 30 Minutes
This program is perfect for anyone with only access to hotel style equipment, with limited time. If you vacation, travel or only have a set up dumbbells, this is the program for you. Each day is started with a warm up and a timely but effective workout to be completed within 30 minutes.
Warm Up
A
:30 On/:10 Off x 2 Sets: - Mountain Climbers - V Ups - Wall Sit
Test 1
B
As Many Rounds As Possible in 12 Minutes: 10 Push Ups 15 Ab Mat Sit Ups 20 Single Dumbbell Squats (50/35) Rest 3:00 As Many Rounds As Possible in 6 Minutes: 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups
Warm Up
A
:45 On/ :15 Off x 2 Sets: - Inch Worms - Down Ups - Walking Lunges or Stationary Lunges
Test 2
B
5 Rounds For Time: 20 Alternating Dumbbell Snatches (50/35) 20 Burpees Over Dumbbell (Lateral) 20 Dumbbell Reverse Lunges* *Hold the dumbbell however you see fit. This could be on your back, or on your shoulder. Find a way and make it work.
Warm Up
A
6:00 Clock 30 Jumping Jacks 10 Bodyweight RDLs 3/3 Step Ups (Each side) 5 Push Ups to Downward Dog
Test 3
B
5 Sets As Many Reps As Possible in 2:00: 12 Burpee Box Step Ups or Jumps In Remaining Time, Max Reps: Alternating V Ups **Rest 1:00 Between Sets** At 18:00 Mark: 2 Rounds For Time: 20 Box Jumps or Step Ups 40 Alternating V Ups 60 Reverse Lunges In Place *Only score V ups reps from first part*
Warm Up
A
3 Sets: 20 High Knee Kick 20 Butt Kickers 5 Inch Worms 5 Hand Release Push Ups 1:00 Plank
Test 4
B
As Many Rounds As Possible in 10 Minutes: 200m Run 10 Push-Up *Rest 2 Minutes* As Many Rounds As Possible in 10 Minutes: 200m Run 15 Air Squat *Scale up with 20/14 lb Vest OR Backpack
Warm Up
A
5:00 Clock: :30 Jumping Jacks 5/5 Single Leg RDLs 10 Toe Touch With Overhead Reach 10 Step Back Lunges (Total)
Test 5
B
Every Minute x 21 Intervals: Minute 1: 10/10 Single DB Bulgarian Split Squats (50/35) Minute 2: 15-20 Dumbbell Sit Ups (50/35) Minute 3: 20 Dumbbell/Kettlebell Swings (50/35) Minute 4: Rest
