Free personalized workout plan

Dirty 30’s Workout

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

1 day

Time

15 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Description

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

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Equipment

Dumbbell, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

15 minutes

Genders

Female, Male

Days per week

1 day

Goals

Athletic Performance (Female | Male)
Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Description

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

Show More

Equipment

Dumbbell, Other, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1


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.

ExerciseSetsRepsRestNotes
1A. Sled Drag - Harness
Sled Drag - Harness
3 sets50s10s
1B. Chin-up
Chin-up
3 sets50s10s
1C. Dumbbell Turkish Getup3 sets50s10s

Date Created: 12/16/19, 3:08 AM


Last Updated: 1/25/20, 5:49 PM

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