The Dirty “30” Workout! | Derek Kuryliw

The Dirty “30” Workout!

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The Dirty “30” Workout!

This is an article I wrote a few days before my 30th birthday in 2013:

So as I write this I am looking out the window at another April rain shower to start our day. In 3 days (April 7th for you gift givers) I will be celebrating my 30th birthday! While most people tend to shy away from their age and weight numbers, this is a number that I am proud of.

As I always say, there is no better time than now to get into your best shape.

As a culture we tend to use milestones as fitness motivators. Birthdays, anniverssarys, reunions, cruises/vacations or even the glorified New Years Resolutions are generally our kickstart to get on the right track.

But, why wait?

Even though almost everyone sets their goals and gets their kickstart when we see one of these milestones coming, when was the last time that you actually acheived the goal you initially intended to fulfill?

Suprisingly, it happens less often that you think.

So, embrace today.

Embrace your current health, fitness and condition.

Meticulously write out your goals and desired outcomes. Afterall, if we never identify our goals, how to we know if we were successful?

Once you have your goals identified, start breaking down any and every action that you can take on a daily/weekly/monthly basis to make sure you not only hit your goals, but knock them out of the park!

Here is your Dirty 30 Workout!

Set 1: set your timer to 6 minutes, complete the prescribed number of reps of each exercise before going to the next, once you complete all of the exercises/reps start back at the first exercise and continue. Count only your completed rounds and record your total number.

Jump Lunges 30 reps (15 each leg)

Mountain Runners 30 reps (15 each leg, same as a mountain climber except front knee/foot stays off ground)

High Knees 30 reps (jog in place while pumping your knees above your hips each stride)

Reach and Sit situps 10 reps (legs straight, hands go directly over head in between each rep)

*rotate back to the first exercise (jump lunges) and continue for 6 minutes

Set 2: start your stopwatch and record how long it takes to complete the entire prescribed exercises/reps

Jumping Jacks 1, Burpee 1, Jumping Jacks 2, Burpee 1, Jumping Jacks 3, Burpee 1…..continue adding 1 jumping jack each round while completing 1 full burpee in between until you reach 30 jumping jacks, 1 burpee for your last round. Then,

Push ups 30

Jump squats 30


Make today your best day and attack your fitness goals head on!

If you need more help please do not hesitate to email me or text 727-810-4005 me your questions!

Committed to your fitness success,

Derek Kuryliw, CEO & Founder

Have a question for me? I’d love to hear from you. Please fill out the form below and I’ll reply back as quickly as possible!


  1. Melanie Vance - April 6, 2013 1:35 am

    Looking forward to doing it tomorrow!

  2. donna - April 6, 2013 2:33 am

    ok derek

    printed and posted on my fridge your on with the 30 dirty workout!


  3. April - April 6, 2013 12:26 pm

    Wow! I will try this today! Enjoy your 30th get away! Love you!


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