Keegan

Just what I needed , moving away from weights from lower back pain

Riley

POURING sweat. What a challenge on day two. Great job on this. Can’t wait for day 3.

Christian

I’m enjoying the program 30 for 30. I’m just not sure it’s really for beginners or post pregnancy it’s pretty hard. But with some modifications I’ve been able to complete so far

Ellie

For a second day a bit tough. And the app is not user friendly

Pavel

Emmanuel Gonzalez

Garrett Reagan

Ruben

Stay on the same circuit for 6 mins and aim to complete as many rounds as possible in the 6 mins. Resting only when really needed otherwise moving continuously throughout. Resting at the end of the 6 mins for 2 mins before moving onto the new circuit and repeating the 6 minute process of AMRAP.

Complete as many rounds as possible of this circuit in 6 mins

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

AMRAP 1

Heel tap crunch

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and lift the knee forward 
- Step down and repeat on the opposite side

Step ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

AMRAP 2

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and repeat on the opposite side

Reverse lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

AMRAP 3

Plank jacks

resistance band pulse squats

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

AMRAP 4

D2/W1 - AMRAP 
As many rounds as possible

Neill

D1/W1 TABATA

Dave

Round 1 /12 you’re like oh this is cake, and now I’m typing with shaky hands lol

D3/W1

D4/W1

Simple but HARD. I’m doing these to help my endurance since I don’t have any lol!

Candace

Mostly leg workout! Need a system were the 4 minutes continues without pushing buttons and the alarm between rest and exercise.

Brother, I couldn’t kick my way out of a wet paper sack right now 😩🥵

D1/W2

We scaled the incline push-ups for 5 traditional each time, as well as 5 chair dips for a round instead of 20 seconds worth, and it burns🥵😅

D2/W1 - AMRAP As many rounds as possible

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