November 11, 2025 Workout of the Day

I've decided I'm going to bring back the Workout of the Day (WOD) posts on my blog and in Gumroad/Substack notes, as well as YouTube Shorts. I will NOT spam your inbox with these posts, though. At least not usually.

The reason I'm bringing this segment back?

1. Because I enjoy it.

2. Because I think it offers value for people that want several workouts per week and who don't feel confident enough programming for themselves. For now, this is all free. Eventually I'll probably lump this into the "Lifting Club" (https://garagegymbro.gumroad.com/l/kvswtp) subscription. 

3. It keeps me engaged with my readers and encourages my writing habit, keeping me sharp. It also gives the readers an inside look at how the creator and owner of this 30 Minute Physique blog trains. I'm not just selling a lifestyle and method of training that I don't actively participate in. I created this blog and brand because this is what I practice.

These posts are super simple for me to make. Heck, I'm just sharing the workout I did, several hours or a day after I did it. 

Each workout will take around 30 minutes. Sometimes more. Sometimes less. 

Most of the sessions will be geared toward general strength and muscle gain while using basic equipment – bodyweight exercises (aka, calisthenics), weighted calisthenics, kettlebells, dumbbells, and occasionally some cable pulley or resistance band exercises (for triceps, usually).

I'll also share any conditioning workouts I do throughout the week. These will often be shorter than the resistance training workouts.

These regular WOD posts will provide readers with effective, professionally organized and programmed sessions which will maximize results without wasting your time.

With that said, let's look at today's session...

11/11/2025 Workout of the Day

Warm up: 3 rounds of the following circuit:

Single leg glute bridge x 5/5

Frog situps x 15

Rebound hops x 10

Upper/Lower Pull Session

Ex 1: pullups-4x4-8

Ex 2: hand to hand kettlebell swings-3x10-15

Ex 3: single arm rows-2x8-12

Ex 4: incline dumbbell curls-3x5-10

Enjoy!