Program PREVIEW Now Available--Preview the workouts and add it to your calendar to start on or after Sunday, August 2nd. Our Day-1 workout drops Sunday at 4am PST.
We’re back with another program that includes some of your favorite ways to train and enjoy movement! All workouts in this 30-day team program are roughly 30 minutes long and offer a variety of training focuses to improve your strength, endurance, and overall movement efficiency.
Who is this program for?
30-minute workouts are a great option for folks who are limited on time for any of the following reasons:
- Your day-to-day life is packed with work, family fun, and other commitments.
- It’s vacation time and you want to enjoy your well-earned break!
- You’re in a training season that calls for less time in-training (periodization is important!).
- You’re on a post-rehab journey from an injury and need to test the waters with some more challenging movement but don’t need to experiment with longer training sessions yet.
- You simply like 30-minute workouts!
This program is a great option for anyone in the above categories (and beyond!) seeking a well-rounded training plan that can help improve your performances in both sport and daily life. The combination of various resistance, cardio-forward, and range of motion/flexibility training types are designed to help you pick up your heavier weights, boost cardiac output for improved energy usage, and move with an improved awareness of your body’s positioning throughout all movement patterns. These improvements translate to becoming a faster runner, a more durable swimmer, and an unstoppable athlete on the court (pickleball, tennis, basketball, whatever court you like!).
What to expect?
This program includes a mix of strength training, cardio/HIIT, mobility, and core work. The focus of the strength workouts changes each week to give you some variety in your training focuses and experiment with different formats to determine which ones best complement your goals. The cardio workouts include either longer-duration endurance-based intervals or shorter-duration higher intensity intervals (HIIT) to challenge how your cardiovascular system responds to varying energy demands. Weekly mobility and core work are not only integral to giving you a break from the more physically demanding workouts but are also opportunities to learn about how your body moves at a foundational level – if we continuously work on the base levels of movement, we can improve how we move at the more challenging levels!
Program Roadmap: 5 Training Days + 2 Active Recovery/Rest Days
WEEK 1
Day 1: Lower Body Endurance Strength
Day 2: Upper Body Endurance Strength
Day 3: Dynamic Stretching + Core Endurance Strength
Day 4: Endurance Cardio
Day 5: Total Body Endurance Strength + HIIT
Days 6 & 7: Active Recovery or REST
WEEK 2:
Day 8: Lower Body Hypertrophy Strength
Day 9: Upper Body Hypertrophy Strength
Day 10: Mobility + Standing Core
Day 11: Athletic HIIT Conditioning
Day 12: Total Body Hypertrophy Strength + Endurance Cardio
Days 13 & 14: Active Recovery or REST
WEEK 3:
Day 15: Lower Body Submaximal Strength
Day 16: Upper Body Submaximal Strength
Day 17: Dynamic Stretching + Weighted Core Strength
Day 18: Athletic Conditioning & Core
Day 19: Total Body Submaximal Strength + HIIT
Days 20 & 21: Active Recovery or REST
WEEK 4:
Day 22: Lower Body Hypertrophy + Power
Day 23: Upper Body Hypertrophy + Power
Day 24: Mobility + Standing Weighted Core Strength
Day 25: Bodyweight HIIT Circuits and Ladder Intervals
Day 26: Total Body Submaximal Strength & Power + Endurance Cardio
Equipment:
A range of “light” to “heavy” weights relative to standard lower and upper body exercises will be helpful for optimal workout experiences and results. These ranges are highly unique to the individual exerciser and easily affected by your fatigue levels, sleep quality, stress levels, fueling, and many other factors. Adjust your weights and ranges accordingly.
A mat will also be helpful for any floor work including core exercises, mobility exercises, and some warm-up/cool-down moves.
Closing notes:
Fitting in your workout of the day is less intimidating when your training session is around 30 minutes! As always, use this program as guidance for your own personal training goals and needs. Take extra recovery days, split workouts in half, swap out exercises that are better suited for your current capabilities – there is no wrong way to progress through your personal fitness journey!
What’s next?
If you enjoyed this program, you might also enjoy the following time-saving programs/challenges:
-FB 30 30 Day Challenge: Strength, Cardio, and Mobility
-FB 3 x 3: 3 Weeks of Strength, HIIT, Cardio and Core
-FB 30 Round 5: 4-Week Fat Loss Program for Busy People