You Can Do Anything For 30 Seconds- Full Body Workout

My weekly fitness routine includes two workouts a week, usually an hour each, that are dedicated to strength training. Normally, I complete one strength training workout on Tuesdays and one on Thursdays. Strength training was instrumental in helping me lose weight and I believe has been the key to maintaining my weight and keeping those unwanted pounds off.  Last week I didn’t make it the gym on Thursday because a work meeting ran late so I decided to pop into the gym over the weekend to get some strength training in.

When I was creating my workout over the weekend my favorite fitness mantra popped into my head and served as the inspiration for my workout.  When I am struggling to complete an exercise I find that if I repeat the following mantra in my head, “you can do anything for 30 seconds,” it motivates me to push through the pain, fight the desire to stop, and finish the exercise.

You Can Do Anything For 30 Seconds Workout (Length apx 45 mins / Equipment: dumbbells, mat, & bench)

3 Minute Cardio Warm up: ride the bike, walk or jog on the treadmill, or do the elliptical machine

Set 1 (complete 3 rounds)

  • Steps Ups with dumbbells – 15 reps on each leg
  • Chest Press – 15 reps
  • Plank Jumping Jacks – 30 seconds

Set 2 (complete 3 rounds)

  • Squat with dumbbells – 15 reps
  • Bent Over Back Row – 12 reps
  • Punches with dumbbells – 30 seconds

Set 3 (complete 3 rounds)

  • Tricep Dips – 12 reps
  • Squat Jumps – 30 seconds
  • Bicep Curls – 15 reps

Set 4 (complete 1 round)

  • Crunches – 30 seconds
  • Side Plank – 30 seconds
  • Crunches – 30 seconds
  • Side Plank (perform on opposite side) – 30 seconds
  • Crunches – 30 seconds
  • Plank – 30 seconds


I used 12 pound dumbbells for the leg and chest exercises, 10 pound dumbbells for the back and bicep exercises, and 3 pound dumbbells for the punches.

Provided below are links that illustrate how to perform each move as well as tips and modifications for your reference. I hope you enjoy the workout as much as I did. I definitely had to repeat my mantra a few times and I was exhausted by the end of it!

Step Ups with dumbbells/ To modify the exercise, perform it without weights or just tap your foot on the bench instead of bringing your leg to a 90 degree angle.

Chest Press

Plank Jumping Jacks/ / To modify the exercise, instead of jumping just step one foot out to the side at a time.

Squat with dumbbells/

Bent Over Back Row/

Punches with dumbbells/ To modify this exercise, perform it without weights. Make sure your hands don’t go above shoulder level.

Tricep Dips/ To modify this exercise, bend your knees and bring your legs closer to the bench. Make sure your back slides against the bench.

Squat Jumps/

Bicep Curls/


Side Plank/ / To modify this exercise, keep one leg on the mat and bend your knee.

Plank/ To modify this exercise, keep your knees on the mat.


2 thoughts on “You Can Do Anything For 30 Seconds- Full Body Workout

  1. That looks like a great workout! Thanks for sharing.

  2. […] was more mellow, but just as fun and included a great strength training workout, a C2 class at CorePower Yoga in Pacific Beach, and watching more football with friends  at our […]

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