30 Minute Dumbbell Workout – My Workout Today

Free-Workout-of-the-Day-AHS Here’s the workout that I completed today.

Workout Recap

I needed a break from the usual frenetic-jumping-around workout and decided to do something a different today.

To make this workout longer, I compled the entire workout a 2nd time. The first time I did 30 second cardio intervals. The 2nd time I increased the interval to 45 seconds. I was limited to 8 lb or 15 lb dumbbells or holding two 8 pounders for 16 lb, so I adjusted my reps to get a good burn.

Bench Press with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Dumbbell Flies with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Reverse Push-up or Pull-up | Both: 15 reps
Dumbbell Row Right with 16 lb | Both: 15 reps
Dumbbell Row Left with 16 lb | Both: 15 reps
Chair Pose Pulse (30 seconds)
Leg Curls with Balance Ball | Both: 20 reps
Dumbbell Press with 15 lb dumbbells | Both: 15 reps
Lateral Raises with 8 lb dumbbells | Both: 20 reps
Shrugs with 15 lb dumbbells | R1: 16 reps; R2: 20 reps
Tricep Dips | Both 15 reps
Bicep Curls Right with 15 lb dumbbells | Both: 15 reps
Bicep Curls Left  | Both: 15 reps

My Workout Stats

Total Workout Time: 52:46
Calories Burned: 465 calories
Present Struggle: Tripping on my jump rope

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