30 By 30

Start with 30sec of the strength drill (1A), then move to 30sec of the cardio drill (1B). Repeat that 6 rounds and then move onto the second set.  30sec of the strength drill (2A), and 30sec of the cardio drill (2B). Continue in that same pattern, performing 6 rounds of all the sets. If an exercise has a right and left, perform 15sec on each side.

(30sec Strength, 30sec Cardio) x6 Rounds

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1A

STAGGERED SQUAT

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

1B

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.

2A

PLANK LEG LIFTS

TIPS:

Hold your body straight as a board while alternating leg lifts right and left.

2B

LINE HOP SIDEWAYS

TIPS:

Hop side to side over a line.

3A

DROP STEP LUNGE REACH AND OVERHEAD PRESS

TIPS:

Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.

3B

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

4A

LAWN MOWER ROW

TIPS:

Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.

4B

SQUARE DRILL – HOP SCOTCH 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

5A

ALT SUITCASE CRUNCH

TIPS:

Alternate lifting right and left leg up with sit-ups.

5B

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.