Lift Lean The 30 Workout Protocol

Music is The 30 Workout Pure Energy Go

WORKOUT 4: The 30 Workout

Runtime: 33:15 | 144 bpm
Protocol: 30s work / 10s rest x 8 | 20s rest between rounds | Repeat for 6 rounds

Round 1:

1. Kettlebell Goblet Squats

• Focus: Lower body (quads, glutes, hamstrings)

1. Dumbbell Shoulder Press

• Focus: Upper body (shoulders, triceps)

1. Jump Rope

• Focus: Cardio

1. Plank

• Focus: Core

Round 2:

1. Kettlebell Deadlifts

• Focus: Lower body (glutes, hamstrings, lower back)

1. Dumbbell Bent Over Rows

• Focus: Upper body (back, biceps)

1. High Knees

• Focus: Cardio

1. Russian Twists

• Focus: Core (obliques, abs)

Round 3:

1. Kettlebell Lunges (Alternating Legs)

• Focus: Lower body (quads, glutes, hamstrings)

1. Dumbbell Chest Press

• Focus: Upper body (chest, triceps)

1. Mountain Climbers

• Focus: Cardio

1. Leg Raises

• Focus: Core (lower abs)

Round 4:

1. Kettlebell Swings

• Focus: Lower body (glutes, hamstrings) and cardio

1. Dumbbell Bicep Curls

• Focus: Upper body (biceps)

1. Burpees

• Focus: Cardio

1. Bicycle Crunches

• Focus: Core (abs, obliques)

Round 5:

1. Kettlebell Sumo Squats

• Focus: Lower body (inner thighs, glutes)

1. Dumbbell Tricep Extensions

• Focus: Upper body (triceps)

1. Jumping Jacks

• Focus: Cardio

1. Flutter Kicks

• Focus: Core (lower abs)

Round 6:

1. Kettlebell Bulgarian Split Squats (Alternate Legs)

• Focus: Lower body (quads, glutes, hamstrings)

1. Dumbbell Lateral Raises

• Focus: Upper body (shoulders)

1. Butt Kicks

• Focus: Cardio

1. Plank with Hip Dips

• Focus: Core (obliques, abs)

Note: Ensure proper form and technique, especially with the kettlebell and weight exercises, to avoid injury. Adjust weights and intensity based on your fitness level and goals.

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