Dirty 30’s Workout

By Chris Davis

	Advanced (3+ years)
	8 minutes/day
	Athletic Performance, Fat Loss, Increase Stamina, Lose Weight
	Weight Sled, Pull up bar, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 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.

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 10s between rounds
1A.Sled Drag	3 rounds	50s	0s
1B.Chin-up	3 rounds	50s	0s
1C.Dumbbell Turkish Getup	3 rounds	50s	10s

Date Created: 12/16/2019, UTC

Last Updated: 1/25/2020, UTC

More Workouts by Chris Davis

See More More Workouts by Chris Davis

Similiar full body workouts

See More Similiar full body workouts

More workouts like this

Women's Athletic Performance, Men's Athletic Performance, Women's Fat Loss, Men's Fat Loss, Women's Increase Stamina, Men's Increase Stamina,

Create a custom workout plan with AI

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

Get your personalized workout plan