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Bodyweight Dirty 30 – Metabolic Quadrants

Bodyweight Dirty 30 2.0 Workout  – Metabolic Quadrants

  • Do each circuit ONE time
  • Do each exercise for 1 minute
  • Rest for 1 minute between circuits


1A) Alternating Switch Lunge

1B) T Pushups

1C) Skater Hops

1D) Lateral Walking Plank

Rest 1 minute and move into 2A

 2A) Prisoner Squat

2B) Close-Grip Pushups
2C) Run in Place or Jumping Jacks
2D) Plank

Rest 1 minute and move into 3A 

3A) Vertical Jump and Stick or Total Body Extensions

3B) Mountain Climbers

3C) 1-Leg Romanian Deadlift (30 secs/side)

3D) Alternating Bodyweight Chop

Rest 1 minute and move into 4A

4A) Squat Shuffle

4B) Hand Walkouts

4C) Total Body Extension

4D) Extended Side Plank (30 secs/side) Rest 1 minute and move into the finisher


Do the following circuit as many times as possible in 3 minutes, resting only when needed

5A) Burpee/Spiderman Pushup Combo (3)
5B) Bodyweight Sumo Squat (3)
5C) Lateral Jumps or Side-to-Side Hops (3/side) 

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