30-Minute HiDef Inspired Workout
  • December 28, 2016
  • What: If holiday travel has kept you from your favorite studio-workout with a motivating trainer, look no further than this Studio Three HiDef-inspired workout similar to what you can find me teaching on the schedule. HiDef is a class that’s usually done in a heated yoga studio, barefoot with weights; it’s a strength inspired workout. You can do this workout with a set of heavy weights – it includes a warm-up, some tabata-style cardio and two strength circuits. It will have you feeling like you’re back in class from the comfort of your home, hotel or gym.

    Equipment:

    • Set of heavy weights
    • One minute timer

    The Workout: Start with an easy warm up (approximately 5 minutes), performing each of these exercises for one minute each, without weights, just using your body: jumping jacks, squats, sit ups, hip lifts and mountain climbers. This will get you warm, your heart rate up and your body moving.

    Following the warm up, you’ll jump right into the workout which includes:

      • 4-Minute Tabata Cardio: Perform each exercise for 20 seconds with a 10 second break in between exercises. There are two exercises, which combined, are one round; do four rounds total.
    • 8-Minute Strength Circuit: Perform each exercise for one minute. The repetitions should be slow and controlled movements. Repeat the circuit two times through.

    Now repeat! You’ll do a second round of the same tabata cardio, followed by a new strength circuit.

    Here is your full workout:

    Cardio Tabata: 

    • Burpee
    • Side Shuffle

    Circuit One:

    • Squat Thruster
    • Weighted reverse lunge with a twist
    • Plank Jack Pushup
    • Weighted Sit Up

    Cardio Tabata:

    • Burpee
    • Side Shuffle

    Circuit Two:

    • Sumo Squat
    • Bent Over Row
    • Glute Bridge Chest Press
    • Russian Twist
    • High Plank FINISHER!

    Here are your moves:

    CARDIO TABATA (4 minutes: 20 seconds on, 10 seconds recovery):

    Burpee: Squat down, placing your hands on the ground and jump back into a plank. From there, lower down to the ground with your body in a straight line. Push back up, jump back forward and stand or jump at the top.

    asweatlife_grab-two-heavy-dumbbells_burpee_5 asweatlife_grab-two-heavy-dumbbells_burpee_1asweatlife_grab-two-heavy-dumbbells_burpee_4 asweatlife_grab-two-heavy-dumbbells_burpee_3 asweatlife_grab-two-heavy-dumbbells_burpee_2 asweatlife_grab-two-heavy-dumbbells_burpee_1asweatlife_grab-two-heavy-dumbbells_burpee_5

    Shuffle side tap-downs: From a low stance, shuffle your feet laterally to the side, tap your hand down, then shuffle back the other direction.

    asweatlife_repandtime_shuffleside3 asweatlife_repandtime_shuffleside2 asweatlife_repandtime_shuffleside

    CIRCUIT ONE (8 minutes: do each exercise for one minute – 2X through!):

    Squat thruster: Start with your weights racked at your shoulders in a standing position and your feet hip-width distance. Keep your weight in your heels as you sit down and back into a squat, bringing your seat down to parallel with your knees. Power through your glutes and stand up as you use the momentum of your legs to push your dumbbells up overhead.

    asweatlife_grab-a-set-of-dumbbells-and-get-stronger-in-just-30-minutes_squat-thruster_1 asweatlife_grab-a-set-of-dumbbells-and-get-stronger-in-just-30-minutes_squat-thruster_2 asweatlife_grab-a-set-of-dumbbells-and-get-stronger-in-just-30-minutes_squat-thruster_3

    Weighted reverse lunges with a twist: Holding one weight on both ends, lunge your right leg back and rotate your torso to the left and down towards your left hip, keeping hips as square to the front as possible. Hold your lunge and exhale to twist the weight up and to the left, bending your elbows the whole time to protect your back, keeping the weight closer to your body.

    asweatlife_kettlebellworkout_lungetwist2 asweatlife_kettlebellworkout_lungetwist asweatlife_kettlebellworkout_lungetwist2asweatlife_kettlebellworkout_lungetwist3

    Plank jack push-ups: Start in a plank position. Hop your feet out wide and then hop them back to neutral and lower down to a low push-up position, elbows close to you. When you press back up, hop your feet back out to your plank jack.

    asweatlife_repandtime_plankjackpushup1 asweatlife_repandtime_plankjackpushup2 asweatlife_repandtime_plankjackpushup1asweatlife_repandtime_plankjackpushup3asweatlife_repandtime_plankjackpushup1

    Weighted sit-ups: Lie on your back with one weight at your chest. Draw your belly towards your spine and use your core strength to sit up and press the weight straight up overhead. Lower back down one vertebra at a time. To modify, place your feet on the ground and bend your knees or do the sit-up without the weight.

    asweatlife_amrap_situp1

    asweatlife_amrap_situp3asweatlife_amrap_situp2

    CARDIO TABATA (4 minutes: 20 seconds on, 10 seconds recovery):

    Burpee: Squat down, placing your hands on the ground and jump back into a plank. From there, lower down to the ground with your body in a straight line. Push back up, jump back forward and stand or jump at the top.

    asweatlife_grab-two-heavy-dumbbells_burpee_5asweatlife_grab-two-heavy-dumbbells_burpee_1asweatlife_grab-two-heavy-dumbbells_burpee_4 asweatlife_grab-two-heavy-dumbbells_burpee_3 asweatlife_grab-two-heavy-dumbbells_burpee_2

    asweatlife_grab-two-heavy-dumbbells_burpee_1asweatlife_grab-two-heavy-dumbbells_burpee_5

    Shuffle side tap-downs: From a low stance, shuffle your feet laterally to the side, tap your hand down, then shuffle back the other direction.

    asweatlife_repandtime_shuffleside3 asweatlife_repandtime_shuffleside2 asweatlife_repandtime_shuffleside

     

    CIRCUIT TWO (8 minutes: do each exercise for one minute – 2X through!):

    Sumo squats: Hold your dumbbells at your chest and bring your feet to a wide stance with your toes turned out. Lower down into a squat, externally rotating from your hips to keep your knees facing out over your toes. Exhale to stand back up, squeezing your glutes at the top.

    asweatlife_amrap_sumosquat1 asweatlife_amrap_sumosquat2

    Bent-over row: From standing, hinge forward with weights in either hand, palms facing each other. Draw your shoulders back and down and exhale to pull the weights back and your elbows back. Inhale to return to neutral.

    asweatlife_grab-two-heavy-dumbbells_bent-over-row_2 asweatlife_grab-two-heavy-dumbbells_bent-over-row_1

    Glute bridge and chest press: Lie on your back with your feet firmly planted on the ground, knees facing the ceiling and pointing forwards. Hold your dumbbells in your hands, palms facing forward. As you exhale straighten your arms straight up and press your hips high into a glute bridge.

    asweatlife_repandtime_glutbridge asweatlife_repandtime_glutebridge

    Russian twist: Sitting on the floor with your heels planted, lean back to engage your core, keeping your back flat and shoulders rolled back. Twist gently to the right and hold for a beat and then back to the left and hold for a beat.

    asweatlife_make-your-monday-strong-with-this-30-minute-workout_russian-twist_3 asweatlife_make-your-monday-strong-with-this-30-minute-workout_russian-twist_2 asweatlife_make-your-monday-strong-with-this-30-minute-workout_russian-twist_1

    High Plank Finisher (one minute): Stack your shoulders over your wrists, press through your heels and the top of your head and keep your shoulders, hips and ankles in one line. Engage your core to avoid letting your back sway or lifting your butt too high. Hold there for one minute.

    asweatlife_medballemom_plankhold

    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Kelly Magnus

    A Chicago-based PR Account Supervisor by day, Kelly Magnus has serious passion for keeping active. Kelly believes in making fitness fun by sweating with friends at events like #Sweatworking, or morning run meet-ups. Aside from her day job, she’s an age-group triathlete having completed sprint to half-iron distance races, and says a full ironman could be in her future. She’s also a CorePower Yoga Sculpt Instructor, teaching at various studios in Chicago throughout the week. Kelly is from Wisconsin and attended the University of Minnesota – Twin Cities. She’s excited to share her fitness experiences with aSweatLife readers.