30 Minute Sweat

Your body weight is the probably the single most underestimated piece of equipment. With your bodyweight alone you can build lean, strong muscle and always have the tools necessary to complete your workout. 

This workout targets a few key muscles, and makes it easy for you to stay consistent on the go. Grab your water, turn on your favorite track and let's break a sweat. 


1. curtsy lunge

Begin with your feet shoulder-width apart. Extend your right leg crossing it behind your left. Bend your knees and lower your hips until your left leg makes a 90º angle. Keep a neutral spine and shoulders upright. 


Chose your intensity


  • 3 rounds
  • 10 reps/exercise
  • 10 sec rest/adjust between each exercise
  • 90 sec rest in between rounds


  • 4 rounds
  • 10 sec rest/adjust between each exercise
  • 45 sec rest in between


2. Shoulder press

Holding a dumbbell in each hand, raise the weights to head height as shown. Press the weights from head height to full extension. Slowly lower the weights back down to the starting postion. 



3. standing close press

This move targets your upper pecs. With weights starting at your chest, press up both hands together right above the head.  

Bosu Crouch -AJ.jpg

4. Lying Leg Raises

Lie on your back with your hands under your hips. Raise both legs together slowly until your body forms an L. Lower your legs slowly and controlled without touching the ground. 

Bosu Plank up -AJ.jpg