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Body Blast 30

Two 8-minute full-body AMRAPs with a plank finisher: legs, upper body and core in 30 minutes.

Level
Intermediate
Duration
30 min
Equipment
Kettlebell, Dumbbells, Mat
Access
FreeClass
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Who it’s for: Regular exercisers who are comfortable with kettlebell swings and push-ups.

Two AMRAP blocks — as many rounds as possible in eight minutes — each mixing a lower-body power move, an upper-body exercise and a fast finisher. Two minutes of rest separate the blocks, and a plank closes the class.

Note how many rounds you complete in each block: next time, aim to beat it. Keep every rep clean; when your form starts to slip, slow down rather than rushing the reps. Swap jump squats for fast bodyweight squats if you need a lower-impact option, and do push-ups on your knees whenever full ones break down.

What the session involves

  • A 5-minute warm-up
  • AMRAP 1 (8 minutes): kettlebell swings, push-ups, jump squats
  • AMRAP 2 (8 minutes): dumbbell thrusters, renegade rows, mountain climbers
  • A plank finisher and a 5-minute cool-down

The session

RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).

  1. Warm-up

    2 rounds

  2. Main set

    AMRAP: as many rounds as possible in 8 min. Aim for 4 rounds.

    Then rest 2 min

  3. Main set

    AMRAP: as many rounds as possible in 8 min. Aim for 4 rounds.

  4. Conditioning

    • Plank
      2 × 45 s hold · 30 s rest

  5. Cool-down

    • Walk and stretch
      5 min

Before you start

  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

Related

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