Today’s workout has unlimited possibilities. You will need a clock, but other than that, you don’t have to use any equipment. We’ve listed two options for this workout. One will use a weight, and the other will simply use your body weight.

This workout can be done anywhere and with any piece of equipment. Grab your watch, and lace up your shoes. Here comes the workout, Thirty on, Thirty off.

Thirty on, Thirty off Workout

The structure for today is very simple. Taking one exercises at a time, you will work for thirty seconds and rest for thirty seconds. You will complete six sets of each exercise before moving to the next exercise.

Weighted Option

Use a weight that is heavy, but you should be able to work for the full thirty seconds.

  • Alternating arm snatches
  • Thrusters (one set on right arm, one set on left arm, one set using two hands)
  • Sit up and Press
  • Overhead Split Squats (alternate legs every round)
  • Chest Press with Flutter Kick

Non-weighted Option

  • Burpees
  • Push ups
  • Jumping Split Lunges
  • Mountain Climbers
  • Squat Jumps

Get to Work

Now, it’s time to get to work. We talk so much about taking action during our Project You program. You can have every single tool at your fingertips, but if you don’t get to work, you aren’t going to get anywhere.

You can use this workout structure with any exercise or any piece of equipment. Whether you are in a gym or at the park, you can get this workout done. Focus on action, and put the excuses to the side.

If you need some extra motivation, come join us at any of our Fixed on Fitness locations. Through accountability, and the professional guidance of a certified personal trainer, FOF is a fitness program that will help you get from where you are to where you want to be. You can show up for free for a week, no strings attached. Contact us today.

Work hard, and then rest hard.


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