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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 | School of Muscular Health | 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


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