November 17th, 2018
30 minute workout

3 Day, 30 Minute Workout Program for Strength and Fat Loss

In today’s world, everyone is busy. We all have a lot on our plates and demand a lot of ourselves. Unfortunately some people forget to demand a lot of themselves when it comes to their health. We put work, family, friends, social media, and other events ahead of our cooking and shopping. Later on down the road we end up paying for it. We become out of shape, tired, and pissed off at ourselves that we let this happen.

It’s All About Balance

No matter who you are and what you do, this will happen at some point in your life. You once were someone that worked out 5 days a week for 60-90 minutes. You felt great about yourself and felt like you could conquer the world. Then, life happened. Maybe you graduated from college and started a new career. Maybe you had a kid and now you put him or her ahead of your workouts. It’s okay, those things are very important, but so are you.

You don’t need to work out that often, or for that long to get results. If you are eating fairly well 80% of the time, you just need to get a few hard workouts in a week to see results. At this stage of your life, it’s all about quality, not quantity. You have to balance out your everyday habits in order to get it all done, so let’s start with a simple program that produces results, even for the most advanced fitness enthusiast.

Give me 3 days a week and 30 minutes. With the right mix of exercises, we can make it happen. So, let’s go burn some fat and build some muscle!

The Minute Workout

You may not have a ton of equipment, or access to a gym. We can deal with this obstacle as well. You just need a few kettlebells, a couple pair of dumbbells, and maybe a pull-up bar and we are good to go.

You will notice that there is a set of kettlebell swings between each set of a strength exercise. I learned this technique from the Strong First group. They will squeeze in sets of kettlebells swings, calling them a “swing sandwich” in order to produce some great conditioning and fat loss. I have also done this type of programming personally and with many of my female clients. This allows us to get our strength work in, as well as power and conditioning, making it an efficient and effective workout.

Perform each workout once a week on non-consecutive days. Rest no more than 60-seconds between each exercise. Move through the workout as fast as possible without having to use too little of weight or breaking form.

Before you start your workout, perform a quick dynamic warm-up similar to what I demonstrate in this video.

Note: this is an old video, ha-ha!

Day 1

3-4 rounds of:

Dumbbell bench press x 8 reps
15 Kettlebell swings
Dumbbell reverse lunge x 8 each leg
15 Kettlebell swings
1-arm dumbbell row x 8 each side
15 Kettlebell swings
Dumbbell Romanian Deadlift x 8
15 Kettlebell swings
Ball rollouts x 8
15 Kettlebell swings

Day 2

4-5 rounds of:

Push ups x 10
10 Kettlebell swings
Air squats x 20
10 Kettlebell swings
Chin ups x 3 or pulldowns x 10
10 Kettlebell swings
1-leg bench hip thruster x 10 each leg
10 Kettlebell swings
Side plank x 30 seconds each side
10 Kettlebell swings

Day 3

2-3 rounds of:

2-KB overhead press x 5
20 Kettlebell swings
Goblet squat x 10
20 Kettlebell swings
Single Leg Deadlift x 5 each
20 Kettlebell swings
TRX or Bar inverted row x 10
20 Kettlebell swings
Front plank reach x 10 each arm
20 Kettlebell swings
Front plank x 30 seconds

Justin Grinnell

Justin Grinnell is the Owner of an 11,000 square foot training facility in East Lansing, Michigan called State of Fitness, where they train everyone form the weekend warrior to the professional athlete. Justin has been a strength coach and trainer for over 12 years, and has accumulated over 30,0000 hours of training during this time. Justin received his bachelors degree form Michigan State University in Kinesiology and Exercise Science. He is a Certified Strength and Conditioning Coach though the NSCA (CSCS), a Certified Personal trainer through both NSAM and ISSA. He is also a Precision Nutrition Level 1 (Pn1) coach and CrossFit Certified Level 1 Coach. Justin has competed in 7 bodybuilding shows, power lifting meets, CrossFit competitions, and Olympic Lifting. Justin lives in Lansing, Michigan with his wife Katie, and 2 young boys, Brennan (3.5 years), and Beckett (10 months).

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