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Dirty 30’s Workout

By Chris Davis

Experience
Beginner (1-2 years)
Time
15 minutes/day
Good for
Athletic Performance, Fat Loss, Increase Stamina, Lose Weight
Equipment
1 x Dumbbell, Other, Pull up bar
Statistics
Average Cardio Intensity
50%
Average Exertion
60%
Description
Source: www.popworkouts.com

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.

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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.

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

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