Free personalized workout plan

Dirty 30’s Workout

By Chris Davis

Beginner (1-2 years)
15 minutes/day
Good for
Athletic Performance, Fat Loss, Increase Stamina, Lose Weight
1 x Dumbbell, Other, Pull up bar
Average Cardio Intensity
Average Exertion

Dirty 30’s are a cardio workout usually comprising of 3 exercises. Done in quick succession, the workout may seem easy at first. But, the more sets you do, the harder it gets. The key is to challenge yourself by attempting to do a high number of reps, in a given amount of time.

Show More

For the Dirty 30’s workout, do the following 3 exercises. Figure out how many reps you can do in 50 secs. Then, you have 1 minute to complete each set of those reps. Use remaining time to rest. Go for at least 3 sets.

Sled Drag - Harness
3 sets, 50s, (rest 10s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, 50s, (rest 10s)
Show Alternative Exercises
Dumbbell Turkish Getup demonstrationPlay Dumbbell Turkish Getup demonstration
3 sets, 50s, (rest 10s)
Show Alternative Exercises

Date Created: 12/15/2019, EST

Last Updated: 1/25/2020, EST

Similar Workouts

More Workouts by Chris Davis

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.