30-Minute Workout with Brandon Rice
Movement is medicine. If you need the inspiration to get a little exercise done, join Short Pump health coach Brandon Rice as he takes you through this 30-minute exercise routine, featuring a warm-up and three sets of six exercises each. Follow along in the video below, and scroll down for the list of exercises to be done.
Note: This is a moderate-difficulty workout. You can modify any of the exercises for your comfort level.
Supplies Needed:
- Foam roller (You can also use a therapy gun, a stick, a lacrosse ball, etc.)
- Small weighted dumbbell
- Resistance bands
Warm-Up: Foam Roller and Stretches
- Foam Roll
- Active Hamstring
- 90-90 Arm sweep
- Ankle Rockers
- Prone Lat stretch
- Shoulder Extension with band
- Overhead Extension with band
- Hip Adduction with band
- Monster Walk with band
- Inchworms
- Lunge and Reach
- World's Greatest
Workout, Set 1:
- Romanian deadlifts
- Hand-release push-ups
- Dumbbell clean
- Bicep curls/rows with dumbbells
- Half-kneeling overhead press
- Dumbbell pullover
Workout, Set 2:
- Single-leg glute bridge
- Push-ups with shoulder tap
- 1/2 Turkish get-up
- Static lunge with weight
- Single-arm lat pull
- Bear crawl pull-thru
Workout, Set 3:
- Single-leg Romanian deadlift
- Inchworm with push-up
- Flutter kicks
- Jump squat
- Curl/row with band
- Plank reach
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