30 Minutes of Strength with You, Weights and a Bench

If you’ve been glued to your computer screen, watching election coverage or, as Kristen recommended last week, giving yourself a dose of happiness via animal photos, you may not be leaving the office on time today.

We get it. But prostractionation (pro-strac-tion-a-tion: a combo of procrastination and distraction. TM, me) shouldn’t get in the way of your workout. We believe that getting some activity in every single day – whether that’s a walk, a HIIT session or a run outside – is good for your mind, body, happiness and soul. Science backs all of that stuff, too, so I guess what I’m saying is that we believe in science.

This 30-minute workout will give you the life-boost you need if you missed your favorite class, you’re just in a pinch for time or there are 90 minutes between now and the time when you’re supposed to be at an election watch party. You’ll need weights and a bench for this workout, but if you don’t have any of that, you can head over to this workout or this workout and get down to business with just your bodyweight.

But first, here are some sloths eating.


Here’s your workout!

After doing a 5:00 minute dynamic warm-up like this one from Greatist, do this set of six exercises three times through. You’ll do each exercise for one minute, aiming to move slowly and with control while you do every exercise except for the up-and-overs and the bench squat jumps – those will be faster and more explosive. Rest for :15 between exercises.

When you’re done with all three rounds of the set, set up for a 4:00 plank. That’s a long time to plank, but you can change positions every :30 if you feel your form failing.

1:00 exercises:

  • Glute bridge on a bench
  • Up-and-overs on a bench
  • Bench squat jump
  • Plank row
  • Single arm squat curl and press
  • Floor press

4:00 finisher:

  • Plank 

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Here are your exercises: 

Glute bridge: Placing your feet on a bench about hip-width distance, start with your hips under your knees. Press into your heels and up into a bridge, squeezing through your hamstrings and glutes. Lower back down to your starting position slowly and with control. asweatlife_30-minutes-of-strength_up-and-overs_glute-bridges_2 asweatlife_30-minutes-of-strength_up-and-overs_glute-bridges_1

Up-and-overs: With your hands placed on the front of your bench, start with your feet together on one side of the bench. Hop both feet simultaneously over the bench to the other side. Land softly.

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Bench squat jumps: With your feet hip-width distance, stand about a foot in front of a bench. Sit back and down to tap your glutes to the bench. From there, explode out of that position and land softly in your squat position.

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Plank row: In a plank position – shoulders, hips and heels in a straight line, keep your dumbbells under your shoulders in your hands. Keep your feet wider than hip-width distance for stability. Row one elbow up past your rib, keeping your elbow in close to your side, then do the same on the other side.

asweatlife_30-minutes-of-strength_squat-curl-and-press_row_3 asweatlife_30-minutes-of-strength_squat-curl-and-press_row_2 asweatlife_30-minutes-of-strength_squat-curl-and-press_row_1

Single arm squat curl and press: Start in a squat position, with your feet hip-width distance and you seat low. Place one dumbbell between your feet in one hand. Stand up from the bottom of your squat, while simultaneously doing a biceps curl. Once you’re all the way to standing, bring your weight to your shoulder and press up.

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Floor press: In a supine position – laying on the floor facing up – place your weights in your hands and your feet on the floor. Start with your elbows on the floor and your palms facing each other. Press up, maintaining your palm position.

asweatlife_30-minutes-of-strength_floor-press_2 asweatlife_30-minutes-of-strength_floor-press_1

Plank: You’re going to hold your version of a plank for four minutes. Start in a full plank, with your hands under your shoulders and your shoulders, hips and heels in a straight line. Hold there. If you need to, change positions every :30 – try side planks or dropping down to your forearms.


(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.)

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About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of asweatlife.com a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.