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Take 30 for Bobby Maximus' Brutal Bodyweight Workout

This session challenges you to push hard for results in under half an hour.

bobby maximus
Courtesy of Bobby Maximus

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently—but that doesn't mean that we have to go it completely alone in every sense.

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we've done our best to provide as many at-home workout options as possible. But that's just the start. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

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Bobby Maximus, former UFC fighter, fitness personality, and author of the Men's Health Maximus Body book, hosted the latest session. Maximus makes a point to train without equipment even when he has a fully-stocked gym at his disposal—so creating an accessible session for guys stuck at home without access to gear fits perfectly to his training style.

Today's workout format stretches a bit longer than Maximus' typical fare (at least for home sessions), but you'll be tasked with approaching it with just as much intensity as any other training day. After all, it's still just 28 minutes—and this protocol is one he uses in his work with everyday folks, pro athletes, and Tier 1 Special Ops groups to prove that you don't need to work for hours on end to get results. Here, you'll attack five bodyweight movements using a 1:1 work/rest ratio (with rest periods, that's a total of 28 minutes of work).

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Bobby Maximus' 28 Minutes Workout

Perform each exercise for 30 seconds, then rest for 30 seconds. After 4 sets, rest for 2 minutes. Then, move on to the next movement and repeat.

  • Frog Hop - 4 rounds of 30 seconds on, 30 seconds off. Rest 2 minutes.
  • Split Jump - 4 rounds of 30 seconds on, 30 seconds off. Rest 2 minutes.
  • Burpee - 4 rounds of 30 seconds on, 30 seconds off. Rest 2 minutes.
  • Pushup - 4 rounds of 30 seconds on, 30 seconds off. Rest 2 minutes.
  • Squat and Squat Hold 4 rounds of 30 seconds of squats, 30 seconds of holds.

    Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you've missed? Check out the whole collection here.

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