Time: 30 Minutes

Type: 30/30

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

Equipment: Weights

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

Modify: Push-Ups on Knees, Wall, or Box/Bench.  Half Burpees Step Ins instead Of Hops. Raise With One Weight With Both Hands.  Lighter Weights

Tips: Plank/Push-Ups on Knees Keep Hips Down. Try to Squeeze Shoulder Blazes On Chest Fly. Hinge At Hips For Bent-Row.


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


Muscle Targeted:

  • Arms
  • Back
  • Chest
  • Shoulders

Sunshine Workout