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

My Workout Today – Let’s Focus on Booty Workout

Let's Focus on Booty Workout
First off, don’t do this workout if you’re planning to pick strawberries the next day. Trust me on this one…ouch!

Let’s Focus on Booty Workout Breakdown

Part One
Weighted Knee Touch Back Lunge & Knee Up Right Leg – 16 reps
One Leg Bridge on Balance Ball Right Leg – 15 reps
Weighted Knee Touch Back Lunge & Knee Up Left Leg – 16 reps
One Leg Bridge on Balance Ball Left Leg – 15 reps
Repeat 2 more times (total of 3 times)

Part Two – Balance Ball – 10 rounds 30/0
Isometric Thrust Hold
Hip Thrust

You’ll complete each exercise 5 times, alternating with no breaks.

Part Three
Side Jump Lunge & Sandbag Clean Back Lunge Combo – 60 reps
1 rep = 3 side jump lunges + bag clean/back lunge

 

Equipment Needed
Balance Ball
Sandbag
Dumbbells

My Workout Details

Part One: 12:50 with 12 lb dumbbells
Part Two: Ouch, seriously ouch!
Part Three: 14:35.9 – I completely the first 19 reps with my 40 lb. sandbag. I removed one of the inserts for the remaining reps, because I was having a difficult time maintaining good form.

I finished up my workout with a jump rope Tabata (8R 20/10).

The Stats

My Entire Workout – 46:38
430 calories burned
Max heart rate 159

This workout didn’t get my heart rate sky high, but it’s definitely effective. I’m still feeling it in my booty and inner thighs two days later.