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30 Exercise Circuit



With the popularity of endurance challenges and races on the rise, we here at Trio Fitness wanted to conduct an experiment on how far endurance can be pushed (safely) in a gym setting. More specifically, we wanted to see what it might look like to do a circuit comprised of 30 exercises all in a row with no rest at all.

We work closely with our OCR athletes, so when Joel found out about it, he volunteered to try it. The idea was to create a format which would burn out one muscle group after another and then repeat the cycle with different exercises than the ones before. We also designed it to progress up to 30 exercises beginning at 4, not 1. This meant 27 days of adding on one exercise at a time until he reached 30. Granted, these were not all in a row as rest was taken on weekends to prevent injury or over training.

Check out a video he sent of when he hit number 21:


There were only two things we asked of Joel.

1: Time the circuit each time

2: Take his heart rate at the end.

Below are all of the exercises (in the exact order) as well as the daily progression format:

1: Chinups x Failure

2: Plank x 60 seconds

3: KB Squat x 20 (25lbs)

Day 1: 6x: 4: 15 foot rope floor-to-ceiling climb

Day 2: 6x: 5: Jumping Jacks x 50

Day 3: 5x: 6: Concept 2 Rower x 400 meters (level 10 resistance)

Day 4: 5x: 7: Dumbbell Arnold Press x 20 (20lbs)

Day 5: 5x: 8: Dumbbell Lunges x 15 each leg (20lbs)

Day 6: 4x: 9: Leg Raises x 20

Day 7: 4x: 10: Burpees x 10

Day 8: 4x: 11: Kettlebell Farmers Carries x 100 steps (63lbs each hand)

Day 9: 3x: 12: TRX Fall Downs x 10

Day 10: 3x: 13: Dumbbell Hammer Curls x 15

Day 11: 3x: 14: Medicine Ball Step-ups x 15 each leg (30lb medicine ball) (14 inch step)

Day 12: 3x: 15: Dips x 15

Day 13: 3x: 16: Pushups x 20

Day 14: 3x: 17: Hanging Leg Raises x 12

Day 15: 3x: 18: Kettlebell Romanian Deadlifts x 15 (63lbs)

Day 16: 3x: 19: Ice Skaters x 10 each leg

Day 17: 3x: 20: Ball Slams x 15 (25lbs)

Day 18: 3x: 21: Situps x 15

Day 19: 3x: 22: Dumbbell Lateral Raise x 10 (20lbs)

Day 20: 3x: 23: Box Jumps x 10 (14 inch box)

Day 21: 3x: 24: Mountain Climbers x 30 each side

Day 22: 2x: 25: TRX Row x 20

Day 23: 2x: 26: Isometric Pullup x 15 seconds