Skip to content

In The Arena Blog

Dirty Thirty Bodyweight Workout

Get 30 Days Free At The Arena Gym in San Diego

Coach Jason has another great Strength and Conditioning workout which includes only 3 bodyweight exercises. It’s the Dirty Thirty. You’ll be doing 5 sets of 30 push-ups, 30 squats and 30 sit-ups.


Coach Jason Salazar:
Hey guys, Jason here. I’ve got another workout for you today. Today, we’re going to do a challenge actually, it’s called the Dirty Thirty. It’s just three exercises for five rounds. I’m going to see how fast we can get this done. We’ve got push-ups, squats, and sit-ups to do.

So, remember guys in the push-ups, get that full range of motion. This is for times, when we post and times, if you’re doing half push-ups. Chest needs to touch that ground. Whole way down, whole way up. If it’s too hard for you, you can keep doing them again, get on those knees. All the way down, all the way up because you got to do 30 before you move onto the next one.

So after those 30 push-ups, we got 30 squats. Remember heels shoulder width apart, point those toes out, keep that chest up. At least get the depth. If you have a hard time finding depth, I know you probably don’t have a medicine ball. Get a stool, get a chair. Sit on it, touch it, right back up you go. Just make sure it’s getting you down to depth. We got to make 30 squats.

In the closing round now. Very good old sit-ups. All the way down, all the way up.

All right guys, so remember this is a challenge. We want to make sure we’re getting all the way down all and the way up in those push-ups and our squats. A good time to shoot for is about 20 minutes. If you can get underneath that, you’re going really good. So stay tuned for more workouts guys. We’re going to keep them rolling out for you.

By providing your phone number, you agree to receive text messages from The Arena Gym. Message and data rates may apply. Message frequency varies. You can opt-out at any time by texting STOP, or HELP for any help. View our Privacy Policy.