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Fitness Workouts  Full-Gym Workouts (30 Minutes or Less)  Albatross

Difficulty: Time: Equipment:
Beginner 30 Minutes or Less Bodyweight
Dumbbell
Kettlebell
Suspension Trainer

Complete three rounds of each circuit, working for 30 seconds and resting for 30 seconds, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

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Circuit #1:

Exercise: Work/Rest Ratio: Rounds:
Jump Squat 30:30 3
Suspension Trainer Inverted Row 30:30 3
Hip Thrust 30:30 3

Circuit #2:

Exercise: Work/Rest Ratio: Rounds:
Dumbbell Floor Press 30:30 3
Dumbbell Forward Lunge (Alternating) 30:30 3
Dumbbell Row 30:30 3

Circuit #3:

Exercise: Work/Rest Ratio: Rounds:
Kettlebell Swing 30:30 3
Hands-Elevated Push-Up 30:30 3
Goblet Squat 30:30 3
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Intermediate

Complete three rounds of this circuit, performing a descending number of reps each round. Take additional rest as needed, but try to take it between rounds.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Complete three rounds of each circuit, working for 40 seconds and resting for 20 seconds, before moving on to the next circuit. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF