Full Body Blast: A Quick Workout For 30 Minute Windows

Listen, we get it. Sometimes the thing standing between you and your workout is time. Between getting to the gym, the workout itself and the post gym shower/refresh, sometimes it seems impossible. That’s why we have found it helpful to have a quick workout in your back pocket to get you in and out of the gym efficiently. 

Worried a quick workout might mean it’s too easy? Think again.  This full body lift will take you less than thirty minutes and is sure to keep you on track with your lifting goals. 

Let’s get started.

Band Seated Hip Abduction

To set these up, grab a medium strength band and place it above your knees. Then, take a seat on the edge of a bench or box. Plant your feet hip width apart. Then, keeping your core engaged and spine braced, use your abductors to pull the band in opposite directions. This variation on a clamshell will have you sweating in a surprisingly short amount of time. 

Repeat for FIFTY reps, two sets.  (2 x 50)

(Yes, you read that correctly. Hey, in a quick workout we have to work efficiently!)

**Rest between sets: 1-2min**


This next set of exercises are a superset. This means you’ll finish set 1 of the first exercise and immediately move on to set one of the following exercise. After completing set one of each exercise, take your rest time. 

For your push-ups, choose the form that allows you to maintain the best form possible. 

You will do a set of 10 push-ups, then immediately move on to the corresponding set of Dumbbell Sumo Squats (see below). 

In total you’ll complete three sets.  (3 x 10)

Dumbbell Sumo Squat

For the dumbbell sumo squat you are going to stand and in a second position with your legs turned out slightly. (Think contemporary class). Then pick up your weight, and do a second position grande pliĆ©. Unlike regular squats, sumo squats work in a turned out position and rely on you moving up and down as if you’re in a toaster and don’t want to be burned. 

Repeat for 15 reps (3 x 15) 

**Rest between sets: 1-2min** (After your rest, return to push-ups!)

Want a form video? Check this out.

Band Pulldown

Watch out! This quick workout is throwing another superset atchya! Actually, supersets are a great way to maximize your gym time! Just make sure your exercises are working different muscle groups for maximum efficiency and efficacy. 

For band pulldowns you are going to take a light to medium band and loop it over something taller than you. Next  slightly hinge at the hips, and brace the core. Reach up to grab one band in each hand. Then, in one strong motion, keeping your arms soft but straight, pull your arms back until they are inline with your sides.  Repeat this for 12 reps and move on to your Glute Bridges!

You do a total of three sets! (3 x 12) 

Glute Bridge

For the glute bridge,  lay on the ground with your feet planted so your fingertips can just barely graze your heels. (or as close as you can to that!) Then, you’ll slowly squeeze your glutes and curl your pelvis up into the air making a slope from your knees to your head.  Make sure your abs stay engaged this entire time so your back is supported. In fact, a good cue for this is to think about scooping them back and up toward your spine as you lift your hips!

Repeat this for 20 reps. (3 x 20) Then take your rest before returning to pull downs.

**Rest between sets: 1-2min*8

Hip Thrust

Finally we have come to the last exercise in our quick workout! Finish strong, we’ve got an AMRAP! (As Many Reps As Possible) 

To se up your hip thrust, sit next to a bench with your knees bent. Lift yourself up so your sports bra line is in line with the edge of the bench. Then, lift your hips until your whole body is in a table top position. Slowly, drop your hips, keeping your upper body solid, like a board. (abs engaged, glutes squeezing!) Then thrust back up to the tabletop position. You can do this with or without weights depending on your strength level!

Go for as meany reps as you can with good form, then rest. 

Three sets. 

***Rest between sets: 1-2min***

And there you have it! A quick workout sure to get your blood pumping and, more importantly, ensure you get your workout in, even when you have less than thirty minutes!

For more workouts like this be sure to check out our blog for our Workout Wednesday Series and more fitness tips! Or, follow us on instagram @dancerswholift and tag us in a workout video! We love helping with form checks or even just cheering on your workout!

Wanting something more personal? Check out our Embodied Artist Academy and start getting tailor made workouts and nutrition. 

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