Express 30

Beginner, 3 days a week, 6 weeks

Thirty minutes, whole body, three days a week. Short rests and simple equipment keep it quick, for busy weeks or when you just want to stay consistent.

The days

1. 1Express A

   • Goblet squats dumbbells 45 s rest 3 × 10–12
   • Dumbbell chest press flat 45 s rest 3 × 10–12
   • Dumbbell bent over row 45 s rest 3 × 10–12
   • Standing shoulder press dumbbell 45 s rest 2 × 10–12
   • Mountain climbers 30 s rest 3 × 30 s

2. 2Express B

   • Romanian deadlift dumbbell 45 s rest 3 × 10–12
   • Push up 45 s rest 3 × 8–15
   • Dumbbell lunge alternating on the spot 45 s rest 3 × 10–12
   • Dumbbell bent over row pronated grip 45 s rest 3 × 10–12
   • Plank 30 s rest 3 × 30 s