30 Day - Advanced Workout
4 Seasons
This advanced workout is appropriate if you can do 10 good pull-ups and 20 good pushups, otherwise, stick with the beginner workout plan.
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04:30Episode 1
Day 1 Advanced
Episode 1
Round 1:
Alternating Dumbbell Snatches – 1 minute
Plank Dumbbell Slides – 1 minute
Supine Starbursts Sit-ups – 1 minute
Round 2:
Alternating Dumbbell Snatches – 1 minute
Plank Dumbbell Slides – 1 minute
Supine Starbursts Sit-ups – 1 minute
Round 3:
Alternating Dumbbell Snatches – 1 minut... -
01:55Episode 2
Day 3 Advanced
Episode 2
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04:21Episode 3
Day 5 Advanced
Episode 3
Round 1:
Power press kickback (alternating sides each round)
Renegade rows with pushup
Windshield wipers
Round 2:
Power press kickback (alternating sides each round)
Renegade rows with pushup
Windshield wipers
Round 3:
Power press kickback (alternating sides each round)
Renegade rows wi... -
06:06Episode 4
Day 7 Advanced
Episode 4
Warm-Up
10 Minutes
As Many Rounds As Possible:
20 Shotgun crunches
20 Cone shuttle runs
20 Dumbbell push pressCool-Down