30 MINUTE CALORIE-TORCHING WORKOUT
How it works: Perform all three circuits back to back taking 30 seconds in between each to rest and rehydrate. Repeat the whole workout three times through. Don’t worry if you don’t finish the circuits in 30 minutes – make it a goal to shave off a couple seconds the next time you perform the circuits!
You will need: a set of dumbbells and a yoga mat
Beginner: 4 to 8 lbs
Moderate: 8 to 12 lbs
Advanced: 12 to 16 lbs
CIRCUIT 1:
Lunge Pass Through – Stand with both feet together and a dumbbell in right hand. Begin by lunging forward with left leg and pass the dumbbell through left leg to the left hand. Now, lunge forward with right leg and pass the dumbbell through right leg. Keep back straight and make sure front knee does not pass front toe during the lunge.
Repeat 8 times on each leg.
Biceps Curl + Lunge Hop – Stand with both feet together and a dumbbell in each hand. Begin by lunging forward with right leg and perform a biceps curl (or two for an extra challenge!). Return to the starting position.
Repeat 5 reps on each side.
Squat Jump – Bend knees, shift hips back, and swing arms by sides. Explosively drive off the ground, jumping as high as you can in the air. Land softly with knees slightly bent and chest lifted. Go right into the next jump, explosively driving off the ground. Repeat movement for 1 minute.
Repeat 12- 15 times
CIRCUIT 2:
Upright Row to Lateral Raise – Stand with feet shoulder-width apart and a dumbbell in each hand resting on the tops of thighs. Begin by raising the dumbbells straight up to collar bone. Elbows will raise above forearms. Release the dumbbells back to the starting position, then do a lateral raise by bending arms at a 90-degree angle and raising them to the sides of body until arms are parallel to the ground.
Release back to the starting position and alternate between each move for 10 rounds.
Glute Bridge Press + Triceps Extension – Lie on your back with knees at a 90-degree angle and a dumbbell in each hand. Begin by raising hips and squeezing glutes. Maintain this position throughout the exercise. Perform a dumbbell press by pushing the dumbbells straight up into the air with palms facing each other. Then, slowly lower the dumbbells over head to perform a triceps extension. Lower the dumbbells over head until forearms are parallel to the ground, then bring them back straight up and lower the dumbbells back to the starting position.
Repeat for 10 reps.
L Climber – Begin in a high plank position with hands directly underneath shoulder supporting body weight. Bring left knee up to left elbow, over to right elbow, then return to the starting position. Throughout this exercise, keep core tight and stable.
Repeat for 8 reps then switch sides.
CIRCUIT 3:
Dumbbell Front Squat & Press – Stand with feet slightly wider than shoulder-width apart and with a dumbbell in each hand at chest level, palms facing body. Begin by squatting back until thighs are as close to parallel as possible. Then, stand from the squat by pushing though heels and simultaneously perform a dumbbell press by pushing them up in the air as you rotate the dumbbells to face away from body. Rotate dumbbells back as you return them to starting position.
Repeat for 10 reps.
Single Deadlift + Row – Stand with feet together and a dumbbell in each hand, resting at sides. Begin by bending at waist, raising left leg back so you are balancing on right leg, and lowering dumbbells near shins. Bend at the torso until back in parallel to the ground but be sure back is straight and not curled over. Once back is parallel to the ground and left leg is parallel to the ground behind you, bring the two dumbbells up to torso and squeeze back. Return the dumbbells to in front of shins, then slowly stand back up.
Repeat 5 reps on each leg.
Burpee + Jump Turn – Stand with feet together and arms at sides. Begin with a burpee by squatting down and placing hands on the floor, then immediately kicking feet back to a high plank position, then bring feet back up to chest as quickly as possible. Jump straight up in the air, then jump at a 180-degree angle so you are facing the other direction, and perform your next burpee.
Repeat for 8 reps.