#075 Balanced Strength: The 30-Min Full-Body Solution

Systematically strengthens front-to-back and side-to-side for complete development in minimal time.

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• If you’re low on energy, focus on the movement and just push through

• Focus on Consistency rather than perfection

Workout #075:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Squat to Thrust (Dynamic - Full Body Flow)
   How to Do It:

   • Squat position

   • Jump to plank

   • Jump feet forward

   • Stand and jump

Easier Variation: Step back to plank instead of jumping and remove the final jump to reduce impact.

2. Side Plank with Rotation (Core - Rotational Core)
   How to Do It:

   • Side plank position

   • Thread top arm under body

   • Return to start

   • Control movement

Easier Variation: Perform from knees or hold a static side plank without the rotation component.

3. Tricep Dips (Upper Body - Triceps)
   How to Do It:

   • Hands behind hips

   • Lift hips off ground

   • Bend elbows

   • Push up

Easier Variation: Keep feet closer to body to reduce the lever arm and decrease difficulty.

4. Single-Leg Deadlift (Lower Body - Posterior Chain)
   How to Do It:

   • Balance on one leg

   • Hinge at hips

   • Other leg extends back

   • Return to standing

Easier Variation: Tap back foot for balance at the bottom of the movement or use support if needed.

5. Push-Back Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Push-up position

   • Push hips back

   • Return to plank

   • Keep arms straight

Easier Variation: Reduce the range of motion when pushing hips back to make the movement less challenging.

6. Tuck Jumps (Dynamic - Vertical Power)
   How to Do It:

   • Stand tall

   • Jump straight up

   • Pull knees to chest

   • Land softly

Easier Variation: Reduce knee height during the jump or simply perform small vertical hops.

That's it. How’d it go today?

Let me know, I read every answer to adjust future workouts.

To recap, here's what you hit today:

• METABOLIC CONDITIONING POWERHOUSE! Squat thrusts and tuck jumps deliver maximum calorie burn with full-body movements that elevate your heart rate instantly!

• POSTERIOR CHAIN ACTIVATOR! Single-leg deadlifts target the hamstrings and glutes that most workouts miss, building the power muscles that prevent back pain!

• UPPER BODY BALANCE CREATOR! Tricep dips and push-back push-ups develop pushing strength from multiple angles for balanced shoulder development and injury prevention!

See you tomorrow morning!

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