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A week ago, I found myself busier than normal. I literally felt like I was going insane running all over New York City from work to training to sketch shows, fittings, and shoots. Because I was so busy, I had two options: skip working out that week or keep my workouts short and sweet. I went with the latter, and came up with this intense strength workout that took only 30 minutes to complete.

If you’ve got a busy week ahead of you, don’t have time to come up with your own program, or simply want a challenge, definitely try this workout.

The Full-Body Workout

Before starting the workout, be sure to complete a dynamic warmup. If you have extra time, do a few glute-activating and core-activating exercises as well. This workout should be done as a circuit, meaning you’ll perform one set and the designated reps of each exercise listed below, taking little to no rest in between each exercise. Once you’ve completed the last exercise, take 90 seconds of rest before repeating again, completing a total of four rounds.

To save time, gather the equipment you’ll need before getting started. Grab a heavy dumbbell or kettlebell for the goblet squats, a stability ball for the hamstring curls, and medium dumbbells for the renegade rows. Here’s how to determine how heavy you should be lifting. If at any point you feel like your form is becoming funky (you’re doing the move wrong), lighten the weight. If you feel like you could do the exercises all day, do yourself a favor and grab a heavier weight.

Remember to cool down once you finish the workout.

  • Plank with lateral arm reach: 10 reps on each arm
  • Goblet squat: 20 reps
  • Push-up: 12 reps
  • Lying hamstring curl: 15 reps
  • Renegade row: 12 reps each arm
  • Reverse lunge with a knee drive: 12 reps each leg

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