RUNGA Radio

107 | GUIDED TRAINING SESSION: 30:30 for 30, Joe’s Ultimate Recovery Workout


Listen Later

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.


Support the show

...more
View all episodesView all episodes
Download on the App Store

RUNGA RadioBy RUNGA

  • 5
  • 5
  • 5
  • 5
  • 5

5

121 ratings


More shows like RUNGA Radio

View all
The Human Upgrade: Biohacking for Longevity & Performance by Dave Asprey

The Human Upgrade: Biohacking for Longevity & Performance

7,204 Listeners

Mind Pump: Raw Fitness Truth by Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Mind Pump: Raw Fitness Truth

11,812 Listeners

Mark Bell's Power Project by Power Project Studios

Mark Bell's Power Project

1,563 Listeners

Dhru Purohit Show by Dhru Purohit

Dhru Purohit Show

3,529 Listeners

Muscle Intelligence by Ben Pakulski

Muscle Intelligence

11 Listeners

The Resetter Podcast with Dr. Mindy by Dr. Mindy Pelz

The Resetter Podcast with Dr. Mindy

1,353 Listeners

The Hunter Williams Podcast by Hunter Williams

The Hunter Williams Podcast

76 Listeners

Culture Apothecary with Alex Clark by Turning Point USA

Culture Apothecary with Alex Clark

12,395 Listeners

LONGEVITY with Nathalie Niddam by Nathalie Niddam

LONGEVITY with Nathalie Niddam

280 Listeners

The Art of Being Well by Dear Media, Will Cole

The Art of Being Well

1,435 Listeners

Huberman Lab by Scicomm Media

Huberman Lab

28,473 Listeners

HEAL with Kelly by Best In Wellness

HEAL with Kelly

394 Listeners

Know Thyself by André Duqum

Know Thyself

569 Listeners

Fast. Feast. Repeat.  Intermittent Fasting For Life by Gin Stephens and Sheri Bullock

Fast. Feast. Repeat. Intermittent Fasting For Life

1,244 Listeners

Today's discussion on unraveling BPC 157 Peptide by Infinity Peptides

Today's discussion on unraveling BPC 157 Peptide

15 Listeners