Back, Chest, and Sprints! 30 Minute Challenge Day 30!

This is the last day of the 30 minute challenge!  Woohoo!  Rock out this last day with back, chest, and sprints!

Warm Up

Be sure to get a proper warm up.  Walk or do a light jog for 8-10 minutes!


I.  Sprints x 12 Minutes - Walk or Jog for 1 minute then sprint (all out as hard and fast as you safely can) for 30 seconds.  Repeat for 8 sprints.  

Back & Chest - Repeat circuit for a total of 3 rounds.


  • Row (heavy weight) x 12
  • Mountain Climbers x 30
  • Superman to Swimming (alternating opposite arm & leg) x 30
  • Jump Rope x 30
  • Deadlifts (heavy weight) x 12
  • Knee Highs x 30


  • Pushups x 12
  • Burpees (no pushup) x 15
  • Chest Press (heavy weight) x 12
  • Run in Place x 30
  • Fly (medium weight) x 12
  • Jump Rope x 30


Let me know what you thought of this workout!  Leave a comment :->

Get No Skinnies Updates Delivered to your Inbox!
Enter your Email: