Elmer Pais | Fat loss Coach on Instagram: "30 Minute Workout Blueprints : 1) 30 Min Full-Body (No Fluff) 3-min warm-up (jog + arm circles + hip openers) 4 rounds: goblet squat 12, push-ups 12, rows 12, lunges 10/leg, plank 30s Add weight or reps weekly to progress 2) Push/Pull/Legs in 30mins Push: DB press, incline push-ups, overhead press Pull: rows, pulldowns, curls Legs: squats, RDLs, split squats 3 sets each, short rests (60–75s) 3) EMOM Quick Burner 20 min: Min 1: 12 goblet squats, Min 2: 1
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