30-Minute Workout with Brandon Rice

Movement is medicine. If you need the inspiration to get a little exercise done, join Short Pump health coach Brandon Rice as he takes you through this 30-minute exercise routine, featuring a warm-up and three sets of six exercises each. Follow along in the video below, and scroll down for the list of exercises to be done. 

Note: This is a moderate-difficulty workout. You can modify any of the exercises for your comfort level. 

Supplies Needed:

• Foam roller (You can also use a therapy gun, a stick, a lacrosse ball, etc.) 
• Small weighted dumbbell 
• Resistance bands

Warm-Up: Foam Roller and Stretches

• Foam Roll
• Active Hamstring
• 90-90 Arm sweep
• Ankle Rockers
• Prone Lat stretch
• Shoulder Extension with band
• Overhead Extension with band
• Hip Adduction with band
• Monster Walk with band
• Inchworms
• Lunge and Reach
• World's Greatest

Workout, Set 1: 

• Romanian deadlifts
• Hand-release push-ups
• Dumbbell clean
• Bicep curls/rows with dumbbells
• Half-kneeling overhead press
• Dumbbell pullover

Workout, Set 2: 

• Single-leg glute bridge
• Push-ups with shoulder tap
• 1/2 Turkish get-up
• Static lunge with weight
• Single-arm lat pull
• Bear crawl pull-thru

Workout, Set 3: 

• Single-leg Romanian deadlift
• Inchworm with push-up
• Flutter kicks
• Jump squat
• Curl/row with band
• Plank reach

Access Wellness University & Certified Health Coaches

Health coaching is included in the cost of your PartnerMD membership. Check out these resources for more information:

• Health Coaching Services
• Meet Our Health Coaches
• Health Coaching at PartnerMD: How to Get Started
• What is a Health Coach and How Do They Improve Your Life?
• Why Should I See a Health Coach?
• What is Health Coaching Like at PartnerMD?

Ready to get started with a health coach? Call your local office or reach out through the Patient Portal.