30,20,10 Workout

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I love chipping away at a workout one movement at a time and this 30,20,10 workout will take minimal equipment, minimal time, and leave you feeling accomplished! You’ve got a built in 1 minute rest before the repetition count changes, so give it all you got when you’re not resting! Find all of our minimal equipment workouts here.

Picture of dumbbells with this week's SFM weekly workout on it in text.

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Workout Description

Prior to the workout get the dumbbell weights you need available to you for each movement. Begin by completing 30 dumbbell/KB swings using a 25 lb dumbbell or kettlebell, then complete 30 air squats, then 30 burpees. Rest 1 min. Next move on to 20 Push Press using a 20 lb dumbbell in each hand. Then 20 goblet squats with a 20 lb dumbbell. Finally complete 20 burpees over the dumbbell. Rest 1 min. For the last segment, complete 10 push-ups, then 10 dumbbell front squats with 20 lb dumbbell in each hand in the front rack position followed by 10 devil press with a 20 lb dumbbell in each hand.

Equipment Needed

Modification Options

Beginner: Cut the dumbbell weight in half. For example if the weight calls for 20 lbs, do 10 lbs. Step down and step up on the burpees. Modify push-ups to an elevated surface (like a box) or do knee push-ups.

Advanced: Add 10 lbs to each dumbbell weight. For example, if the workout calls for 20 lbs, do 30 lbs.

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