The 30 Minute Physique Experiment Days 12-17

Here's a summary of my last 6 training sessions: 

The 30 Minute Physique Experiment Day 12.

08/23/2025 training log. 16 minute full body workout

I had a ton of yardwork to get done at the rental property after doing my work at my own house so I kept this session quick and efficient.

I did a full body session, doing a pull, push, leg circuit for the first 3 exercises (A exercises) and then supersetted the last 2 exercises (B exercises).

A1: pullups-8,8

A2: single arm kettlebell clean & press-8/8, 8/8

A3: box step ups-8/8, 8/8

B1: seated dumbbell lateral raise-15,11+4 partials

B2: single leg calf raises-10/10, 10/10

Total Time = 16 minutes 

The 30 Minute Physique Experiment Day 13

08/24/2025 Training Log. Legs

Warm up: remodel work at the house for 10 hours (another long weekend day doing home updates and projects. Can't wait to be done)

Ex 1: Bulgarian split squats-2x6/6

Ex 2: B stance RDL-2x10/10

Ex 3: single leg box squats-2x6/6

Ex 4: hand to hand swings-2x10/10

Ex 5: offset calf raise-15/15, 12/12

Total Time = 26 minutes 

I was pretty drained by 7pm, but I decided to lift and go for a short walk because that's what I planned to do, regardless of all the work I did during the day. My calorie intake was low all weekend and my nutritional quality – when I did eat – was low. But, I knew a leg session would take only about 30 minutes (or 4 minutes less, apparently), so I sucked it up and trained. I always feel better after a good, quick lift and it's important to prioritize your goals. Health, fitness, and maximizing my physique is one of my goals so I maintain non-negotiable habits (lifting at least 3 days per week) to achieve these goals. 

The 30 Minute Physique Experiment Day 14

08/26/2025 Training Log. Upper Body

Ex 1: incline dumbbell bench press-12,9

Ex 2: pullups-7,6,7

Ex 3: chest supported lateral raise-15,12,12

Ex 4: incline dumbbell curls-12,10

Ex 5: single arm cable pushdowns-15/15, 10/10

Total Time = 22 minutes 

Late night lift. Getting ready to head out of state for a few days and didn't get around to lifting until 9pm. Usually I would have just rested, gone to sleep, and done the upper body session tomorrow, but I won't have time or access to a gym while I'm away (but I'll do some quick bodyweight workouts), so I figured I'd get it in before going to sleep.

The 30 Minute Physique Experiment Day 15

08/28/2025 Training Log

Good day, friends!

Today I woke up on the other side of the country and in the upstairs guest room of my in-laws' house.

Upon eagle-eyed observation, I noticed no gym equipment visible in my immediate vicinity. Go figure. 

So, I did the only sensible thing one could do in such a situation: I rolled out of bed, set my "Gym Boss" timer app to a 16 minute EMOM, and did the following workout:

(Every set is done at the top of each minute. Rest the remainder of each minute that's left after completing each set).

Minute 0-1: pushups x 10

Minute 1-2: right leg split squat x 10

Minute 2-3: left leg split squat x 10

Minute 3-4: floor leg raises x 12

Repeat for 4 total rounds, making 4 sets per exercise in 16 minutes

I always love these quick bodyweight EMOM workouts. At the very worst, they're a good way to wake up and start your day. But, believe it or not, they're even more productive than a wake up tool because you can challenge the muscles if you select appropriate exercises and focus on an appropriate tempo (don't just bang out mindless reps for the sake of doing lots of reps. Quality over quantity. Always!).

Tomorrow I'll select different exercises for the legs and abs, but I'll still do some sort of pushup variation for the upper body (I really wish I had a pullup bar or rings around here. A neighborhood park would be clutch, but, alas, I'm without a park nearby).

Now I'm off to drive around with my realtor all day and visit with family and friends all night. Be well, my friends. And trust me, you have the time and the means to squeeze in a workout – even if it's just 10-20 minutes using simple bodyweight exercises!

30 Minute Physique Experiment Day 16

08/29/2025 Training Log 

Yet again, I'm out of town, short on time, left with zero gym equipment to play with, but filled with a 'get stuff done' attitude.

Today I did another EMOM (every minute on the minute) workout.

3 exercises

5 rounds (5 sets per exercise)

Total time = 15 minutes 

Minute 0-1: 10 pushups (slow, controlled, pause at the top of each rep. Each set took 25 seconds).

Minute 1-2: 15 air squats (slow, controlled, pause at the top of each rep. Each set took 30 seconds).

Minute 2-3: 10 frog situps (slow, controlled, pause at the top of each rep. Each set took 30-35 seconds).

Repeat for 5 total rounds.

That comes out to 50 pushups, 75 squats, and 50 frog situps in short order. Not a bad workout, really.

Nothing crazy but still some good quality work that got the blood flowing. Every day you practice resistance movement is a great day. And it was all done in 15 minutes before eating some eggs and heading out for more house hunting.

I'm treating this week as a deload week, but I'm obviously still exercising. These short bodyweight ("calisthenics" if you prefer) workouts help me feel good and keep the habit of exercise. No need to get lazy even during planned vacations. Something is better than nothing and a little bodyweight exercise goes a long ways towards helping my body recover, providing a little stimulus to set the table for future gains, and keeping me mentally sane.

Take at least 10 minutes today to move your body against gravity. Do some resistance training, even if it's just a couple sets of body weight squats or lunges, and crunches or whatever the heck tickles your fancy. 

There's no excuse to not resistance train. Our own bodyweight is the gym. Everything else we may have access to is an added bonus.

The 30 Minute Physique Experiment Day 17

08/30/2025 Training Log

I'm on my last full day in Alabama before heading back to Idaho tomorrow.

It's been a busy and exhausting few days. But, I'm finding the answers I need and hopefully will know exactly where (what specific lot and neighborhood) I'm moving to by end of business today.

Here's the quick session I did today:

3 rounds of:

10 single leg RDLs with hip drive (left and right legs; bodyweight only)

15 pushups

15 reverse crunches

That comes out to a total of 30 hinges on each leg, 45 pushups, and 45 reverse crunches. 

I'm telling you all — these short, bodyweight workout circuits first thing in the morning are a game changer. 

If you're totally inactive, or if this is your only training you'll do each day, it's mandatory for health, longevity, and preventive health (the prevention of future, avoidable health problems). Not to mention the positive effects short morning calisthenic workouts will have on your body composition long term. You do want to look good, healthy, strong, and attractive throughout your life, don't you? I'm guessing you do. Nobody enjoys  being disappointed by the reflection in the mirror.

For those that train traditionally with weights 3-5 days per week, these morning calisthenic workouts are less necessary, but I think you'd find them equally beneficial. It's a great way to get some blood flowing, boost your mood and productivity first thing in the morning with just a simple 5-15 minute wakeup-workout. 

Give this workout a go. Make regressions or progressions as needed. I'd recommend glute bridges for like 15-20 reps per set instead of single leg bodyweight RDLs for most people, but the latter is good stability training if you want to try it. Feel free to adjust reps or variations for the pushups and crunches. 

Do 3-5 rounds. It'll probably only take around 10 minutes, but don't race the clock. Maximize the quality and execution if each rep of each exercise each round! Slow, controlled, and deliberate reps are key. 

Now get outside and have a great Saturday!

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