30 minute advanced workout

Here's everything you need to try our 30 minute advanced 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
01/04/24
In This Workout
  • Circuit 1
  • DB Straight Leg Deadlift
  • Landmine Press
  • Landmine Narrow Stance Squat
  • Circuit 2
  • Alternating Slider Plank Circles
  • Landmine Rotation

Circuit 1

Complete this round 3 times.

DB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

Landmine Press

Complete 8 repetitions

Coaching Tips For Landmine Press

Follow these cues to perform Landmine Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Landmine Narrow Stance Squat

Complete 14 repetitions

Coaching Tips For Landmine Narrow Stance Squat

Follow these cues to perform Landmine Narrow Stance Squat correctly:

  • In a narrower stance than a traditional squat
  • Keep the torso angle as straight as possible
  • The knees will shift forward, this is normal
  • This will put emphasis on the quads.

Circuit 2

Complete this round 3 times.

Alternating Slider Plank Circles

Complete 6 repetitions

Coaching Tips For Alternating Slider Plank Circles

Follow these cues to perform Alternating Slider Plank Circles correctly:

  • Slowly transition your weight onto one hand and draw a circle with the other hand
  • Keep hips and shoulders square throughout the movement.

Landmine Rotation

Complete 6 repetitions

Coaching Tips For Landmine Rotation

Follow these cues to perform Landmine Rotation correctly:

  • Rotate the trunk while keeping the feet planted on the floor.

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This workout was made by Sean Klein

Sean Klein

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