Uploaded March 2026 | Updated September 2026, 2 weeks ago
This 30-minute no-repeat full body compound workout is designed to challenge your entire body from start to finish. You’ll move in all directions using powerful compound movements that improve strength, balance, coordination, and core stability—while keeping your heart rate up for a serious metabolic burn.
You’ll complete 20 total exercises, working for 1 minute per move with 20 seconds to transition, making this workout fast-paced, effective, and never boring. Since there are no repeat exercises, your body stays challenged the entire time.
This is a perfect workout if you’re short on time but still want something that feels athletic, strong, and energizing—not just “checking the box.”
Workout Details:
• 30 Minutes
• No Repeat
• Full Body Compound Training
• 20 Exercises
• 60 seconds work / 20 seconds transition
Equipment Needed:
• Dumbbells
• Mat (optional)
• Your amazing body 💪
SUMO PULSE + CURL
SUITCASE SWINT + PRESS
SQUAT TAP IN
UP DOG + KNEE DRIVE
SWITCH CURL LUNGE
GORILLA ROW
CHEST PRESS LEG DROP
SWIMMERS
R) RDL + CURTSY
L) RDL + CURTSY
BRIDGE SKULLCRUSHER
CROUCH BACK + HAND RELEASE
FLUTTER
R) LUNGE TAP IN
L) LUNGE TAP IN
TORSO TWIST
SUMO SQUAT
PUSH UP ANKLE TAP
PLANK KNEE DRIVE
LATERAL LUNGES
This workout is great as a standalone session or paired with a walk, rebounder workout, or mobility day. Move with control, choose weights that challenge you, and focus on quality reps over speed.
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:41 Warm-up
03:20 Full Body Compound
This 30-minute no-repeat full body compound workout is designed to challenge your entire body from start to finish. You’ll move in all directions using powerful compound movements that improve strength, balance, coordination, and core stability—while keeping your heart rate up for a serious metabolic burn.
You’ll complete 20 total exercises, working for 1 minute per move with 20 seconds to transition, making this workout fast-paced, effective, and never boring. Since there are no repeat exercises, your body stays challenged the entire time.
This is a perfect workout if you’re short on time but still want something that feels athletic, strong, and energizing—not just “checking the box.”
Workout Details:
• 30 Minutes
• No Repeat
• Full Body Compound Training
• 20 Exercises
• 60 seconds work / 20 seconds transition
Equipment Needed:
• Dumbbells
• Mat (optional)
• Your amazing body 💪
SUMO PULSE + CURL
SUITCASE SWINT + PRESS
SQUAT TAP IN
UP DOG + KNEE DRIVE
SWITCH CURL LUNGE
GORILLA ROW
CHEST PRESS LEG DROP
SWIMMERS
R) RDL + CURTSY
L) RDL + CURTSY
BRIDGE SKULLCRUSHER
CROUCH BACK + HAND RELEASE
FLUTTER
R) LUNGE TAP IN
L) LUNGE TAP IN
TORSO TWIST
SUMO SQUAT
PUSH UP ANKLE TAP
PLANK KNEE DRIVE
LATERAL LUNGES
This workout is great as a standalone session or paired with a walk, rebounder workout, or mobility day. Move with control, choose weights that challenge you, and focus on quality reps over speed.
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:41 Warm-up
03:20 Full Body Compound
