Flip a coin workout
May 21, 2018
I’m a FiA not Royalty
May 21, 2018

30×34 Make it Count!

  • When: 05/21/2018
  • Q: BuzzFeed
  • Pax: Grand Slam, Papyrus, Rocker (respect)

We had 4 PAX join us this morning to start the week strong! How amazing that it was already bright outside when we arrived — I am loving the spring! And by some crazy way — we were all there bright eyed & bushy tailed at 5:55am — so we had a whole 5 minutes to chat & catch up before we got to work!

We enjoyed a super fast paced high intensity interval workout & we were all a sweaty mess by the end! It was an awesome workout & I am thankful for good company! We did 34 exercises for 30 seconds each with a 5 second rest in between to transition & a 1 (ok… maybe it was more like 3) minute rest in between. This took us the entire 45 minutes with the warm up!


THE THANG: 34 x 30 Bootcamp Workout

Perform each exercise for 30 seconds. 5 seconds in between each to transition. 1 minute rest when complete & repeat.

  1. Squat Hold
  2. Speed Skaters
  3. Push Ups
  4. Burpees
  5. Arm Circle Forward – weighted
  6. Squat Jumps
  7. Arms Circles Backwards – weighted
  8. Cross Jack Squat
  9. Tip toe squat
  10. 1 burpee 1 plank jack
  11. Tricep extensions
  12. Lunge hops – right
  13. Bicep curls
  14. Lunge hops – left
  15. Curtsy Lunge – right
  16. Front kick side lunge – right
  17. Curtsy Lunge – left
  18. Front kick side lunge – left
  19. Shoulder Press
  20. Weighted Jacks
  21. Pistol squat – right
  22. Plank
  23. Pistol squat – left
  24. Plank
  25. Cross over hammer curls
  26. High Knees
  27. Big girl sit ups
  28. Carolina Dry Docks
  29. Side Plank Right
  30. Plank Jacks
  31. Side Plank Left
  32. Mountain Climbers
  33. Reverse Fly
  34. Donkey Kicks

My motto with everything is Start Strong, Finish Stronger. I encouraged the women to take that into everyday life – parenting, marriage, work, friendships – in anything we do, it is usually easy to start strong, but finishing strong is truly more important! Take care of yourself so you can give abundantly to those around you!


Image may contain: 4 people, including Amanda Franks Beacham and Cricket Mansour, people smiling, people standing

Image may contain: 3 people, including Amanda Franks Beacham and Tamra Goodman, people smiling, cloud, sky and outdoor

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