The following program is my go-to routine when I’m looking to really focus my training when I have a busy couple of months ahead. Below are just some of the benefits of this program –

  • Maximum effectiveness of workout in minimal time – just 90mins per week needed to make strength and fitness gains!
  • Perfectly balanced exercise choices, with all major movement patterns covered – keeping you injury free and feeling great!
  • Clear progression giving you motivation for each and every workout
  • Exercises completed in circuit EMOM* form to really test and build your cardiovascular fitness, but with 3mins rest before returning to same exercise, it doesn’t negatively affect strength gain potential.
  • Plenty of time to add in lower intensity exercise like walking, jogging or cycling on “off days” to aid recovery and burn more calories if fat loss is your goal.

Exercise choices (choose one from each movement)

  • Horizontal push
    • Bench press
    • Flat DB press
    • Press-ups/dips
  • Horizontal pull
    • Barbell row
    • DB row
    • Inverted body weight row
  • Vertical push
    • Military press
    • DB shoulder press
    • Incline barbell/DB press
  • Vertical pull
    • Pull-ups
    • Pulldowns 
  • Lower body push
    • Squat
    • Leg press
    • Lunge/split-squat
  • Hip extension
    • Deadlift
    • Kettlebell swing
  • Hip flexion 
    • Hanging leg raise
    • Lying leg raise
    • Knee tucks 
  • Abs
    • Sit-ups
    • Weighted crunches 
  • Full body
    • Burpees
    • Mountain climbers
    • Jumping jax
    • Skipping

Day 1

30min EMOM*

  1. Horizontal push x 5-10
  2. Horizontal pull x 5-10
  3. Hip flexion x 5-10

Day 2

30min EMOM

  1. Vertical push x 5-10
  2. Vertical pull x 5-10
  3. Hip extension x 5-10

Day 3

30min EMOM

  1. Lower body push x 5-10
  2. Abs x 10-20
  3. Full body x 30secs


  • If you hit the upper limit of reps for any of your chosen exercises (e.g. 10 rounds of 10 reps of bench press) then the following week add 2.5kg to the bar until you can achieve 100 reps in total again.
  • For body weight exercises, instead of adding weight you will be choosing a more difficult variation if max reps are achieved.

*30min EMOM = doing first exercise first minute, second exercise second minute, and third exercise third minute and then back to first exercise on fourth minute for 10 rounds or 30 minutes in total.

Give it a try! Track your progress for 6-12 weeks and you’ll be amazed at the strength and fitness gains you’ll experience with just these 3 x 30min workouts. But beware, those 30 minutes are going to be tough!

Feel free to message or comment if you have any questions.