30/30 for 30
30/30 for 30
30/30 for 30 protocol. 30 seconds of work followed by 30 seconds of rest for 30 minutes. This type of workout is easy to set up and implement, can be done with minimal or no equipment and uses a 1:1 work to rest ratio that gives you enough rest to keep working hard but not to much to where boredom sets in. I’ve used this protocol with clients in a 30 minute session where I have them come in a few minutes early and get warmed up. I’ve also used in an hour long scenario where we warm up, do a little skill work (learn/practice a new technique), perform the 30/30 and then cool down. Works great in groups and is an awesome way to check all the boxes as far as general fitness/conditioning goes. Here are some examples.
Hinge pattern focused
KB swing
Goblet Squat
KB swing
Single arm press (start with off hand, standing or high kneeling position)
KB swing
Single arm press (other hand)
KB swing
TRX row (or any row motion you have available BB, DB, KB, Renegade, pull up, chin-up )
KB swing
AB wheel (shoot for 5-8 QUALITY reps)
Repeat 3 times for a total of 30 minutes.
This workout places a heavy emphasis on the hinge pattern. When done correctly 30 seconds of KB swings should equate to roughly 20 reps. That would put you in the ballpark of 300 total KB swings for the workout. If your swing is not quite up to par a simple hip bridge is a great place to start in place of the swing. You will get the added bonus of continuously getting up and down throughout the workout which may not seem like a big deal but your heart rate may say otherwise.
The single arm KB or DB press is a great movement that requires stabilization throughout the entire body and whenever your putting something above your head thats a win in my book.
I love my TRX system. The single arm TRX row has become a staple for me as it tests your anti-rotational strength as well as being a solid rowing motion. There are cheaper alternatives to TRX so any suspension system that you can buy or build is worth it.
Go to your local sporting goods store, find an ab wheel, spend 5 bucks and you now have one of the best pieces of equipment to train your core. If you are banging out 100’s of crunches everyday but can’t complete one controlled, nose to the ground rep on an ab wheel, then you need to reprioritize your training. The key here to view the body as one piece. Lock in the lats, squeeze the glutes and slowly roll out and back. If you feel this directly in your lower back you have a weak point that needs to be addressed. With all the swings working the posterior chain this a great movement to hit the opposite.
All bodyweight
PUPP (push-up position plank) or Hand release push-up
Prisoner squat
PUPP/Hand release push-up
Side plank (left side)
PUPP/Hand release push-up
Side plank (right side)
PUPP/Hand release push-up
Hip Bridge
PUPP/Hand release push-up
Mountain Climber
Repeat 3 times for a total of 30 minutes.
The push-up position plank (PUPP) is a wonderful movement to learn tension throughout the entire body and does a great job of building the body is one piece idea. Key points: Heels together, squeeze glutes, “screw” your hands into the floor and engage the lats, core braced as if your are about to be punched in the gut. My favorite way to check this is to give a little push on one side when a client isn’t expecting it. If they are tight and braced properly there will be very little movement; if not there will be some swaying throughout the body. Its simple but a great way to help people understand this concept. If you are looking for more of challenge substitute hand release push-ups for some or all of the PUPPs. I like the hand release push-up over the regular variation because it ensures full range of motion and if tension is not kept the hips will lag behind the upper body on the way up.
Prisoner squat. Interlock fingers behind the head and squat down then back up. Try to keep your chest up and sink deep. If you find it challenging to get proper depth you may have mobility issues in the hips or thoracic spine.
Side planks. I am a big fan of the plank family. Dr. Stuart McGill uses side planks daily for rehabbing lower back issues. Key points: don’t let your hips sag and push your hips forward so your body is straight as possible. If you sit in a desk or car all day this may be more challenging then you think.
Hip Bridge. Really squeeze the glutes at the top of the movement. I like to do these with a band right above the knees. Mark Bell’s hip circle https://markbellslingshot.com/products/hip-circle is my favorite product but there are plenty out there.
Mountain Climber: Keep your back flat and the knees pumping. This one will get the heart rate up quick.
10 Different Exercises
Med ball slam
Ab wheel (5-8 quality reps)
Hip bridge w/hip circle
Hand release push-up
Sledgehammer hits on tire
KB swing
Bear hug squat w/stone
Tire drag
Curl to press
KB deadlift
This is my favorite variation of the 30/30 for 30. Set up 10 different stations and just move to the next one and wait for the next round. I have done this in large group settings at the University of Kansas and have had family and friends join me in the backyard. The one listed is what I set-up for the morning of Brigette’s medical school graduation. https://www.jeffschuman.net/blog/congrats-dr-schuman here is a link to this session in more detail.
The big thing with 10 different movements is to just make sure you are checking all the boxes. Make sure you have some type of push, pull, squat, hinge, something explosive and some type of carry/sled drag/push.