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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.

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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
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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

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