RUNGA Radio 107 | GUIDED TRAINING SESSION: 30:30 for 30, Joe’s Ultimate Recovery Workout
Welcome to the Friday show. Today, I’m going to talk you through another one of my favorite workouts. It’s called The 30/30 for 30. For this workout, we’re going to do three different exercises. The first exercise is aerobic, so I recommend using a fan bike, a rowing machine, a treadmill, or a jump rope. The second exercise is the kettlebell swing (or the snatch if you’ve learned how to do it on an RKC-type course). The last piece is a core exercise, and for simplicity’s sake, I suggest that everybody does the hard-style plank. If you can, opt for a ring-suspended plank where the rings or suspension straps are positioned just above the mat and the feet are elevated 12-16 inches off the ground. This makes for a more challenging plank that perfectly complements the kettlebell training.
During this 30/30 for 30 program, you’re going to do 30 seconds of work followed by 30 seconds of rest for 30 minutes. The purpose of this workout is not to get you sweaty and sore but to get some high-quality movement and recovery. It’s a feel-good workout that can be done on its own or after some strength work, such as heavy deadlifts. Of course, before you start, I suggest you spend 5 to 10 minutes warming up.