30-Minute Full Body Home Workout (Strength, Core, Cardio)

How To Do A Back Row and Bicep Curl and Shoulder Press

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine. 
3. As you pull the weights back towards your hips in a rowing movement, squeeze your shoulder blades together. Stop when your elbows are in line with your hips.
4. With control, slowly lower the dumbbells back down to the starting position. Think up on a one-count, down slow and controlled on a two-count. Repeat for three narrow back rows.
5. Then, drive through the heels to stand tall and perform two hammer curls. Squeeze your bicep muscles to curl the weights up to your shoulders, before lowering them with control.
6. At the top of the second hammer curl, perform a narrow shoulder press by pushing the dumbbells overhead until your arms are fully extended.
7. Slowly and with control, lower the dumbbells down to the shoulders, then down in front of you. Hinge at the hips, repeating the entire sequence of three back rows, two biceps curls and one overhead press.

How To Do A Split Lunge and Staggered Deadlift and Clean Squat

1. Start standing feet hip-distance apart, holding a dumbbell in each hand at your sides, palms facing your body. Step your right leg back into a reverse lunge position.
2. Hold this lunge position as you drop your back right knee towards the ground. Lowering your hips until both knees reach a 90-degree angle, front left thigh parallel to the floor. Shoulders remain stacked over hips throughout the entire exercise.
3. Press into your front left heel, squeezing your glutes to stand tall and return to the starting position. Repeat, performing three split lunges.
4. After the third split lunge, step the right foot in slightly, finding a staggered stance. Maintain this staggered stance as you hinge at the hips to perform a deadlift. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs; core tight.
5. Drive through your front left heel to push your hips forward, pulling the dumbbells back up towards your hips as you stand tall. Repeat for a second staggered deadlift.
6. At the top of the second deadlift, bring the right foot parallel to the left foot as you clean the dumbbells up towards your chest.
7. Lower down into a squat position, lowering your hips down parallel to your knees. Driving your knees out toward your outer three toes. Keep the dumbbells up at chest level (front-racked).
8. Drive through your heels to stand tall again, this time stepping the left leg back to perform a split lunge.

Modification: Option to omit the dumbbell clean.

How To Do A Push Up

1. Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
4. Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

How To Do Bicycle Crunches

1. Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90 degree bend.
2. Lift your head, neck and shoulder blades off the ground (avoid straining your neck). Place your hands behind your head and think about pressing your head into your fingertips. 
3. Lift your right elbow towards your left knee as you extend your right leg long. Aim to touch the left elbow to the mat.
4. Slowly return to the starting position and repeat on the other side. Pulling your left elbow towards your right knee as you extend your left leg long, right elbow touches the mat.
5. Continue to repeat this ‘bicycling’ movement, alternating knee to elbow crunches.

Modification: Shorten the range of motion by keeping the knees bent, tapping the toes to the ground throughout the movement.

How To Do A Squat Jack

1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
2. With your chest upright and your core engaged, “jack” your feet out into a wide or sumo squat stance (feet are wider than your shoulders).
3. Land softly in a low squat, touching the ground with your fingertips if you can.
4. Then “jack” your feet into a narrow stance, feet together as you stand tall. Think, wide at the bottom, narrow at the top.

Modification: Option to make this low impact by performing squat heel taps, alternating a step out and tap in.

How To Do A Lateral Shuffle

1. Start in an athletic stance, feet hip-width and knees bent, core braced.
2. Perform a large shuffle to the left side of your mat, staying low and loaded through your legs.
3. As you shuffle, bring your right hand down, aiming to tap the mat.
4. Then, reverse the movement, shuffling to the right, bringing your left hand to tap the mat.