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30 Minutes of Strength

It’s a Holiday Week!  Take the time to get in a few solid workouts this week!  We will be closed Thursday afternoon and Friday to spend time with our families.

If you are interested in ordering our classic Training Room Sweatshirts go HERE!  It’s also never too late to get your GIFT CARDS or HOME TRAINING KIT! 

Monday starts with a classic 30 Minutes of Strength!  You will complete 10 reps of each exercise and then move onto the next set.  Complete as many rounds as you would like in 30 minutes.  You have the option to increase weight or difficulty each round while maintaining healthy form and technique.

30 Minutes of Strength

  • 10 swings or Superman’s
  • 10 Push-ups
  • 10 cleans, high pulls, or marching hip bridge
  • 10 presses or downdog press
  • 10 squats(any variation)
  • 10 rows. KB, ring, or pull-ups
  • 5 walkouts or 10 abdominal choice
  • 10 calories cardio or about 1 minute of JR/ JJ/ small steps


6 Minute Strength Set

You will rest 1 minute between Sets and complete 4 total rounds

  1. Cardio Choice (run, JR, JJ, high knees, skaters, quick feet, kick but, rope flow) – 1 Minute
  2. Alternate Back Lunge – 1 Minute
  3. Push-up Plank – 1 Minute
  4. Marching hip bridge, hamstring curls, single leg static hip bridge – 1 Minute (30s/30s)
  5. Alternate Ring Rows or 1 arm rows – 1 Minute (30s/30s)
  6. Get Ups, windmills, side plank – 1 Minute (30s/30s)

Here’s our 6 Minute Strength Circuit: