30 minute advanced full body workout

Here's everything you need to try our 30 minute advanced full body workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Ring Pull ups
  • Circuit 2
  • Wide Stance Crush Grip DB Straight Leg Deadlift
  • Landmine Full Contact Twist
  • Rotation in 90-90

Circuit 1

Complete this round 3 times.

Ring Pull ups

Complete 10 repetitions

Coaching Tips For Ring Pull ups

Follow these cues to perform Ring Pull ups correctly:

  • Keep feet together, core tight
  • Hands can turn as you pull.

Circuit 2

Complete this round 3 times.

Wide Stance Crush Grip DB Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Wide Stance Crush Grip DB Straight Leg Deadlift

Follow these cues to perform Wide Stance Crush Grip DB Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Fold into the hips, feeling tension in the hamstrings.

Landmine Full Contact Twist

Complete 6 repetitions

The landmine full contact twist is one of the most athletic core variations available and is a go to for athletes who need to create explosive movements under load.

Benefits of Landmine Full Contact Twist

The main benefit of the landmine full contact twist is its ability to improve rotational strength.

How To Do Landmine Full Contact Twist

  1. Start with the barbell overhead with a secure grip on the head of the barbell.
  2. Bring the landmine to one side while rotating the shoulders and hips to the same side.
  3. Notice foot positioning in the video, one foot is brought to the ball of the foot to allow for the explosive movement.
  4. Move the barbell with speed back to the central point and plant both the feet.
  5. Alternate between sides.

Coaching Tips For Landmine Full Contact Twist

Follow these cues to perform Landmine Full Contact Twist correctly:

  • Rotate the trunk and the hips to generate speed.

Rotation in 90-90

Complete 4 repetitions

Coaching Tips For Rotation in 90-90

Follow these cues to perform Rotation in 90-90 correctly:

  • Only rotate as far as you feel comfortable and can maintain normal breathing mechanics.

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This workout was made by Sean Klein

Sean Klein

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Programme is a workout app that plans every workout for you

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