Here's a great one for you all wishing to add some resistance and weight in your routine and get a total body burn in 30 minutes!
This is the 15 By 30 Workout! Set your stopwatch for 30 minutes. You will complete 15 reps of each exercise below. Go through the 6 exercises as many times as possible in the 30 minutes. Your score is total completed sets PLUS any additional reps you get in of the next round!
Don't cheat yourself. Keep form spot on and go at your level. If doing dumbbell thrusters with 7.5 pounds is a piece of cake for you, INCREASE the weight! When I complete this workout, I use a 26pound Kettlebell for the swings, 15 pound dumbbells for the thrusters, 20lb dumbbells for the bench press and hold a 25pound plate overhead when doing the walking lunges. I do have to decrease the weight for the walking lunges after the first couple rounds, but I still use a challenging weight for me and my level.
If you don't have a kettlebell, use a dumbbell for the swings. If you don't have a TRX, then do bent over rows, reverse pull ups or regular/assisted pull ups. Fo the bench press, if you don't have a challenging enough weight, do decline push ups, or regular push ups. Same for walking lunges. Improvise. Maybe you have a backpack laying around you can fill with books! Use that as your heavy weight for the lunges and swings!
Would love to hear how you like the workout! Comment below or reach out to me on my Facebook page! Good luck!
15x Kettlebell Swings
15x Dumbbell Thrusters
15x TRX Row
15x Hand Release Burpees
15x Bench Press
15x Walking Lunges (on each leg holding weight overhead) Kettlebell swings
TRX Row (OR Reverse Pull Up, Bent Over row, pull up, or assisted pull up)
Walking Lunges with Overhead DB/Weight Hold
We ship within Canada and the United States via FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.