Time: 30 Minutes

Type: 30/30

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

Equipment: Weights & Bench

Challenge Accepted: Add Resistance Band To The Workout and/or Heavier Weights

Modify: Partial Squat/Lunge/Deadlift. Lighter Weight

Tips: With Squats/Deadlifts Keep Heels On The Floor. Squeeze The Butt/Glutes Muscle. Point Toe Slight Outwards. Exhale When You Lift Up. Quick Toes and Controlled Breathing With Bench Touches.


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


Muscles Targeted:

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves

Surfs Up Workout