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Brandon Rice, Health Coach

By: Brandon Rice, Health Coach on September 27th, 2021

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30-Minute Workout with Brandon Rice

Lifestyle & Wellness | OptimizePMD | Wellness

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

Coming Soon: OptimizePMD

Do you know you should be exercising regularly, but don't know where to start? Ever feel like you just need someone to teach you the ins and outs first? Maybe you've started and stopped several times, and can't just seem to stick with it?

During OptimizePMD, our newest wellness program available exclusively for members, you'll work closely with your personal health coach to learn all you need to know about physical fitness so you can develop, adapt, and maintain an exercise routine that works for you. More information coming soon!