A Strength Workout with Dumbbells and a Timer to Keep You Warm
  • December 14, 2016
  • When I’m tired, my mind often goes through the thought process of deciding whether a strength workout or sleep is more important. Truly, either decision is the right one if you stand behind it. But when I’m tired and choose to work out anyway, I’ll generally regret the decision and I won’t enjoy the workout anyway. And I know we’ve all been there.

    So, what’s the secret to get in the zone quickly and make your workout go by in the blink of an eye? Switch up your timing enough that you’ll never be bored. That’s my secret, at least. And it’s what this strength workout is all about. If you do this workout let us know with this quick survey.

    Here’s your 30 minute strength workout:

    You’ll need a set of dumbbells and a timer, but you won’t need them just yet.

    Part 1: Grab your timer for these timed bodyweight sets

    Push-up challenge:

    • First, do :45 of push-ups and count your number of completed reps.
    • Rest for :15 rest

    Repeat the :45 push-up challenge two more times, aiming to keep your rep count the same each round.

    Squat jump challenge:

    • Then, do :45 of squat jumps and count your number of completed reps.
    • Rest for :15

    Repeat the :45 squat jump challenge two more times, aiming to keep your rep count the same each round.

    Part 2: Pick up your weights and set your timer for :50

    For part two, you’ll do these five exercises four times total. For each of the following five moves you’ll work for 50 seconds and take 10 seconds to transition from one exercise to the next. There’s no break in between rounds, so you’ll go right from your fifth move (a plank variation) into your weighted jumping jack. You’re done with part two once you’ve finished each move four times total.

    1. Weighted jumping jack
    2. Kneeling curl and press (you’ll alternate sides each time through)
    3. Bent-over row
    4. One- leg deadlift (right side on sets 1 and 3, left side on sets 2 and 4)
    5. Plank variation

    Part 3: Grab your timer for these timed bodyweight sets

    V-up challenge:

    • First, do :45 of v-ups and count your number of completed reps.
    • Rest for :15 rest

    Repeat the :45 v-up challenge two more times, aiming to keep your rep count the same each round.

    Half burpee challenge:

    • Then, do :45 of half burpees and count your number of completed reps.
    • Rest for :15

    Repeat the :45 half burpee challenge two more times, aiming to keep your rep count the same each round.

    These are your moves, broken down:

    Push-ups: From your plank position, lower your body halfway down so that your elbows are at a 90-degree bend, close to your ribs. Exhale as you press back up to the top of your plank.asweatlife_strengthsets_pushups1 asweatlife_strengthsets_pushups2

    Squat jumps: From an athletic stance, sit your hips back, tuck your pelvis and lower down as low as you can, keeping your knees behind toes and chest lifted. Exhale to jump into the air, extending your hip flexors. Land softly back into your squat.
    asweatlife_strengthsets_squatjump1 asweatlife_strengthsets_squatjump2 asweatlife_strengthsets_squatjump4

    Plank: Stack your shoulders over your wrists and make sure your shoulders, hips and heels are in one line. Tuck your pelvis under and engage your glutes to hold.
    asweatlife_amrap_plankjack1

    Side plank: Just like a plank stacked on your side, raise your right arm up and stack your shoulders on top of each other. Keep your bottom hip lifted to hold.
    asweatlife_strengthsets_sideplank

    Forearm plank: Just like your plank position, lower your forearms to the ground right under your shoulders to hold.
    asweatlife_strengthsets_forearmplank

    Weighted jumping jack: Hold one weight at your chest. Exhale to jump your legs wide and raise the weight straight overhead. Hop back together and bring the weight back down, keeping a slight bend in your knees the whole time.
    asweatlife_strengthsets_weightedjack asweatlife_strengthsets_weightedjack2

    Kneeling curl and press: Come down to one knee, the right one under you and your left foot on the ground. If you’re on your right knee, you’ll curl and press with the right arm. Hold a dumbbell in your right hand, curl the weight up to your shoulder and press all the way overhead.
    asweatlife_strengthsets_kneelingpress asweatlife_strengthsets_kneelingpress5 asweatlife_strengthsets_kneelingpress3

    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_amrap_bentoverrow1 asweatlife_amrap_bentoverrow2

    One-leg deadlift: Stand on one leg with that knee just slightly bent. Keep your upper body in one long line as you hinge forward from your hips, holding two dumbbells close to your leg as you lower down. Your back lifted leg can either be straight (more difficult) or bent. Exhale to press into your standing leg and stand back up, keeping your right leg hovering.
    asweatlife_strengthsets_onelegdeadlift1 asweatlife_strengthsets_onelegdeadlift2 asweatlife_strengthsets_onelegdeadlift3

    V-Ups: Lie on your back. As you exhale, lift your upper body and legs up, reaching your fingertips for your toes and inhale to lower back down to the ground or to hover your arms and legs.
    asweatlife_strengthsets_vup1 asweatlife_strengthsets_vup2

    Half Burpees: From a plank position, lower all the way down to your belly and release your hands. Keep your core tight, press your hands back down into the ground and press back up to a plank. Hop your feet outside your hands, keeping your hands firmly on the ground. Hop back to your plank and lower back down.
    asweatlife_604530bodyweight_halfburpee3 asweatlife_604530bodyweight_halfburpee1 asweatlife_604530bodyweight_halfburpee2
    asweatlife_604530bodyweight_halfburpee1
    asweatlife_604530bodyweight_halfburpee3

    (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 Maggie Umberger

    Maggie moved to Chicago in 2014 from North Carolina, a proud Tar Heel at heart. She began her career in advertising but was equally passionate about her fitness endeavors, and ended up spending as much time instructing yoga and other types of fitness as much as in her advertising job. Now she works full-time with aSweatLife to continue to grow our community of amazing fellow fitness junkies in Chicago. And when she’s not running around with Jeana making #Sweatworking happen or instructing corporate and private yoga classes, you can find her leading bootcamp classes at ENRGi Fitness and vinyasa classes at Bare Feet Power Yoga and Yoga Six.