Time: 30 Minutes

Type: 30/30

  • Do Each Exercise For 30secs.
  • 5 Rounds
  • 2.5 Minute Rounds
  • 30sec Breaks

Equipment: Weights & Bench/Floor

Challenge Accepted: Add Stability Ball To The Workout and/or Increase Weight

Modify: Plank/Push-Ups On Knees. Press With One Weight With Both Hands. Lighter Weights

Tips: Push-Ups/Plank Row on Knees Keep Hips Down. Keep Elbows at Side During Curls and Don’t Swing Hips If You Do Decrease Weights and/or Slow Down Workout. Try to Squeeze Shoulder Blazes On Chest Fly. Hinge At Hips For Bent-Fly.


If The Workout Becomes Too Intense Take a Moment Count To Three and Try Again.


Muscle Targeted:

  • Arms
  • Back
  • Chest
  • Shoulders

Starfish Workout