Full Body 30 Minute Workout Part 2

A few weeks ago, I posted a full body 30 minute workout. It got good feedback, so I wanted to post one more as I continue working on my fitness eBook which will be a 9-12 week program with workouts similar to this. This one is a bit more complicated than the first one in terms of exercises involved, so below the image I will explain each one and put in a video tutorial if needed. Keep reading below for my full instructions:

30 Minute Full Body Workout
 AMRAP means as many rounds as possible. So in the first set of exercises, you’re going through and repeating them until your watch hits 30 minutes. Take a 1-2 minute break, then continue onto the next set of exercises. You should get in 2-3 sets in each group of exercises.

Okay so let’s explain the exercises:

Split squats + overhead press: You’ll be doing 10 split squats per leg, with the dumbbells stacked on your shoulders. As you come up, you will press up. Similar to a squat and press. Here’s my split squat tutorial:

Pushups with shoulder taps: You do a normal pushup, and when you come up you tap each shoulder with the opposite hand. Sounds easy but trust me, it makes this exercise even harder.

Side to side burpees: Usual burpees but instead of jumping straight back, you jump out to one side, jump in and up, then jump out to the other side.

Single leg deadlift + row: This is a typical single leg deadlift with a dumbbell, but when you get into the bottom part of the exercise (when your back leg is up), you will do a single arm row, then come back to standing and repeat. This is a great exercise for runners because you’re working on your hamstring and glute strength AND balance.

Tricep dips with leg raised: You will do 10 tricep dips with one leg raised straight out in front of you, then switch legs and do 10. You can do this on the floor or with your hands behind you on a bench to make it more challenging.

Donkey kicks: Another one that looks easy but is a killer cardio exercise and you’ll feel the shoulder burn! You don’t need to have your arms elevated like she does, but it’s a good modification if you need it to be a bit easier for you. If your wrists are an issue, hold dumbbells in your hands so your wrists are in a more neutral position.

Curtsy lunge + kick: Pretty self explanatory. Do a curtsy lunge then as you come up kick your leg out. Do 10 on each side then switch. You can add weight to this exercise to make it harder.

Half and half bicep curls: Start with the dumbbells up by your shoulders (elbows bent), lower half way, then bring back up. Do this 10 times. THEN, start with the dumbbells down (elbows straight), curl up half way and lower 10 times.

Commando burpees: Normal burpees but when you get down on the ground, you will go from on your hands to plank position, then back up.

Side plank with DB reach under: Get into side plank position, then with the dumbbell, reach under yourself, then bring the dumbbell up towards the ceiling. A bit hard to explain:

Dumbbell pull-over: This is a good lat workout (sides of your back) and a core workout. Your knees should be bent at a 90 degree angle with feet up in the air. As you drop the weight behind you, focus on engaging your core and pressing your lower back into the floor. Here she demonstrates the pull-over portion of the exercise. With your feet elevated it makes it more of a core exercise.

Reverse plank: Instead of facing the floor you’re facing the ceiling. Hold it. You’ll feel it in your hamstrings, glutes and core. Bring it down to your elbows to make it more challenging.

I know that’s a lot of YouTube videos but I wanted to make sure you knew how to do each exercise and it wasn’t confusing! This is a full body workout that will have you sweating for sure…and it’s only 30 minutes! 

If you try it out, please let me know! I loved hearing back from people about their thoughts on the previous workout I posted. Stay tuned for my eBook which will have a workout plan with workouts like these so you can get fit in just 30 minutes per day :)

Do you add in cardio to your strength routines, or do them separately?

What are your favorite cardio exercises in a circuit routine? I love to hate burpees!


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  1. amazeballs!!! I love the side to side burpee. The reverse plank is one I’ve never really found worked for me, I think I’m just not focusing on the right muscles
    Amanda – RunToThefinish recently posted…Want to save money and workout more?My Profile

  2. Looks great! Haha, I don’t mind burpees so much, I LOVE squat jumps and jumping lunges though!
    Rebecca @ Strength and Sunshine recently posted…The Ultimate Vegan BLTMy Profile

  3. Looks like a killer workout! I LOVE curtsy lunges and don’t see them done very often.

  4. Great workout! Thanks for including the videos they are so helpful I’ll be pinning this for later
    Ivanna recently posted…Wild Work Wednesday #2 Arm EnvyMy Profile

  5. this looks awesome! Always love your videos :)
    Nicole @ Fitful Focus recently posted…27th Birthday Sweatday WorkoutMy Profile

  6. Ack! I was so excited to see another one of these, but you’re killing me with two types of burpees, girl!! Haha! Can’t wait to give this a try. I’m sure I will be drenched in sweat. :D
    Kate @KateMovingForward recently posted…Weight Watchers Week 5My Profile

  7. Looks like a great workout! Looking forward to your ebook!
    Betsy recently posted…Home Gym EssentialsMy Profile

  8. OMG I hate burpees too! I know they are good…but man, they suck :) This looks like a great workout!
    AJ @ NutriFitMama recently posted…Fun Travel + Unique ExperiencesMy Profile

  9. This looks like an amazing workout. Pinning for sure!
    Sue @ This Mama Runs for Cupcakes recently posted…See Mom Run Book Review & Giveaway: A Great book for the beginner to advanced runnerMy Profile

  10. What a great workout! Sounds like its sure to get you sweating!
    Kathryn @ Dancing to Running recently posted…Sushi Bowl with Cooked SalmonMy Profile

  11. Love the side planks and the pull overs. Those donkey kicks are intense in a scary way! Nice workout!
    Deborah @ Confessions of a Mother Runner recently posted…Jump Into a Swim ClassMy Profile

  12. This workout looks tough! Can’t wait to try it :)
    Jen @ Pretty Little Grub recently posted…Time to start marathon trainingMy Profile

  13. Looks like a heart pumping workout! Once my shoulder is better I will definitely tackle it!
    Toni @runninglovingliving recently posted…Noodles & Company VIP Tasting #NoodlesWestburyMy Profile

  14. COMMANDO BURPEES! Two of my favorite exercise in one, why have I never thought of that! Also, I’m pretty sure I’ll fall over with those donkey kicks, hahaha!
    RFC recently posted…Interneteresting – Volume 4My Profile

  15. Wow! I’m sweating just reading this workout! Thanks for sharing and thanks for including demo videos!
    Stephanie (@FitMomTraining) recently posted…Fukumoto Friday: Week 17My Profile


  1. […] month or so I posted two workouts: this full body 30 minute workout, and the 30 minute workout part 2. I’m (still) working on creating an ebook with an 8-12 week workout plan that follows […]

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