Fitness Workouts Barbell Workouts (30 Minutes or Less) Dolphin
| Difficulty: | Time: | Equipment: |
| Beginner | 30 Minutes or Less | Bodyweight Barbell |
Complete four rounds of this circuit, working for 30 seconds and resting for 30 seconds. Take additional rest as needed, but try to take it between rounds.
Got a question about this workout? You’ll most likely find your answer here, but if you’re really stuck you can ask it in the forums.
| Exercise: | Work/Rest Ratio: | Rounds: |
| Sumo Deadlift | 30:30 | 4 |
| Hands-Elevated Push-Up | 30:30 | 4 |
| Bodyweight Squat | 30:30 | 4 |
| Bent-Over Row | 30:30 | 4 |
| Barbell Glute Bridge | 30:30 | 4 |
| Reverse Crunch | 30:30 | 4 |
Like this workout? How about one of these for next time…
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
Set a stopwatch and complete the prescribed number of repetitions of each exercise on the minute, every minute. Complete 10 rounds (or minutes) of each circuit before moving onto the next one. Take as much time as needed to rest between rounds and sit out rounds whenever necessary. Click here to view: the workout | downloadable PDF
10 minutes or less
20 minutes or less
30 minutes or less
Resistance Band Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Suspension Trainer Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Dumbbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Kettlebell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Barbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Full-Gym Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Warm-Ups:
Beginner
Intermediate
Advanced
28-Day Challenges:
Core Challenge
Glute Challenge
Pull-Up Challenge
Push-Up Challenge
Squat Challenge