#090 The Complete 30: Full-Body Functional Finale

Brings together the most effective movements from the entire series for one ultimate body-changing session

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 #090:

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. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed while maintaining core engagement.

2. Superman Holds (Upper Body - Back)
   How to Do It:

   • Lie face down

   • Lift chest/arms

   • Hold briefly

   • Lower controlled

Easier Variation: Alternate lifting just your upper body then just your lower body instead of lifting everything simultaneously.

3. 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.

4. Pike Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Use a less steep pike angle or bend knees slightly to reduce shoulder load.

5. Side Lunges (Lower Body - Lateral Strength)
   How to Do It:

   • Step wide sideways

   • Bend stepping leg

   • Keep other leg straight

   • Push to return

Easier Variation: Take shorter steps to the side and reduce the depth of the lunge until mobility and strength improve.

6. Burpees (Dynamic - Total Body Power)
   How to Do It:

   • Drop to squat position

   • Jump feet to plank

   • Perform push-up

   • Jump feet forward

   • Jump up explosively

Easier Variation: Step back instead of jumping and remove the push-up component for a modified version that reduces impact.

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:

• COMPLETE POSTERIOR CHAIN ACTIVATION! Superman holds and single-leg deadlifts target the often-neglected back side of your body, fixing posture and building power from the ground up!

• SHOULDER STRENGTH REVOLUTION! Pike push-ups develop the overhead pushing strength essential for functional movement but often missing from standard workouts!

• EXPLOSIVE FINISHER EFFECT! Mountain climbers prime your system at the start while burpees deliver the metabolic spike at the end that maximizes afterburn!

See you tomorrow morning!

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