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

All Over Body Training Bomb Workout – My Workout Today

All Over Body Training Bomb Workout

All Over Body Training Bomb Workout

Loving Fit

This is a 3 part full body workout, using a Sandbag, pull-up bar and set of dumbbells (10 pound).

Part One
a. 6 rounds 45/15
Weighted Squat & Knee Up with Sandbag
Jump Squat with Pulse

b. 30 Reptile Planks

Part Two
a. 3 rounds for time
10 Chin-Ups
Spiderman Press 15 reps/side
Crab Jump Kicks – 30 reps

b. 30 Reptile Planks

Part Three – 7 minute AMRAP

Stretch Out Dumbbell Push-ups – 10 reps
Weighted Jump Squats – 10 reps

My Workout Recap

I did this first thing this morning after a handful of almonds. I don’t often workout in the morning, but wanted to get it done before hanging out with my sister, nephew and niece. Normally, I LOVE when I’m disciplined enough to get it out of the way first thing in the morning, but today I just felt yuck the rest of the day. Grumpy, grumpy mom.

Part One
a. 6 rounds 45/15
Weighted Squat & Knee Up with Sandbag: 21, 21, 22
Jump Squat with Pulse: 28 (forgot pulses), 25, 24

b. 30 Reptile Planks

Part Two
a. 3 rounds for time = 11: 32. 6
10 Chin-Ups (assisted with chair)
Spiderman Press 15 reps/side
Crab Jump Kicks – 30 reps – these really weren’t jump kicks today

b. 30 Reptile Planks

Part Three – 7 minute AMRAP

Dumbbell Push-ups – 10 reps (from my knees)
Plank Stretch Outs – 10 reps
Weighted Jump Squats – 10 reps

I completed 5 rounds + 4 push-ups during the 7 minutes. I separated the push-ups and the stretch outs because my push-ups were from my knees. I finished up my workout with a jump rope Tabata (8 rounds 20/10). Apparently I’m not coordinated enough to jump rope in the morning. I also was really feeling the lack of food at this point.

My Workout Stats

Total Workout Time: 39:56
Calories Burned: 420
Sandbag Weight: 40 lb.
Dumbbell Weight: 12 lb.
Max Heart Rate: 162