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30 Minute Workout



  1. Knee Hugs

  2. Butt Kicks

  3. Cradles

  4. Good Mornings

  5. Lunges

  6. Jumping Jacks

  7. Arm Circles

  8. Half Groiners w/Rotation

Perform the complete warm-up circuit before starting this workout. A proper warm-up will help with injury prevention and better performance. Perform each exercise for 30 seconds.



  • 15 Squat to Overhead Press

  • 10 Burpees

  • 5 Walkouts

  • 10 Push-Ups

  • 15 Leg Raises

  • 20 Renegade Rows

After a proper warm-up, set a timer between 30-45 Minutes. Start at the top of the ladder and work your way down then climb back up. Complete as many rounds of this circuit as you can.

Workout Alone, Nutrition Alone, Nor Supplements Alone Will Give Y0u The Results You Want. When You Combine All 3 Together, You Will Look, Feel, & Perform Your Best!

Optimize Your Results

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Consult a Coach

Personal Trainer & Health Coach

Pedro Hernandez

MindFlex Coach / Health Coach

Personal Trainer & Health Coach

Ryan Royle

MindFlex Coach / Health Coach

Personal Trainer & Health Coach

Noah Moore

MindFlex Coach / Health Coach

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