Grab a Set of Dumbbells and Get Stronger in Just 30 Minutes
  • November 26, 2016
  • If you just got back from traveling for Thanksgiving, you may be searching for a workout to help you jump back into your routine and get stronger. This workout is meant to be a challenge that pits you against yourself. It’s even better with friends to push you, but honestly, what’s not?

    This workout uses a bit of equipment, but if you’re at home and you don’t have access to equipment, don’t worry. You can go back through the archive to find workouts that don’t use any equipment.

    Here’s your workout:

    This workout has a longer set that calls for you to push as hard as possible for four one minute sets and then to hold a plank as long as you possibly can. Record the number of reps you complete for each set after you complete them – I use the timer and the notes function on my phone for timing and recording.  After that challenge, you’ll complete an AMRAP and you’ll finish with the challenge set one last time, trying to match your rep numbers.

    Push your limits set: Rest for :30 between each movement and use that time to record your rep numbers.

    • 1:00 – Push-ups
    • 1:00 – lunge jumps
    • 1:00 – Full sit-ups
    • 1:00 – Burpees
    • Plank (4 min cap)

    Rest for 1 minute.

    AMRAP for 6 minutes: AMRAP stands for as many reps as possible, which means that you’ll set a time for 6 minutes and you’ll repeat these two exercises until the time has elapsed.

    • 10 reps squat thrusters
    • 10 reps  standing rows

    Re-test: Repeat the challenge set again and try to hit your same numbers. Rest for :30 between each movement and use that time to record your rep numbers.

    • 1:00 – Push-ups
    • 1:00 – lunge jumps
    • 1:00 – Full sit-ups
    • 1:00 – Burpees
    • Plank (4 min cap)

    Here are your move:

    Push-ups: Start with your hands planted firmly on the ground just outside of your shoulders and keep your shoulders, hips and heels in a straight line. Bend your elbows to lower down and straighten to push back up. If you need to drop down to your knees, keep your shoulders, hips and knees in a straight line.

    asweatlife_a-30-minute-workout-to-do-on-the-road-or-wherever-you-are_push-ups_2 asweatlife_a-30-minute-workout-to-do-on-the-road-or-wherever-you-are_push-ups_1

    Lunge jumps: Start in a lunge position with your feet hip-width distance and your right foot in front of your right hip and your left foot behind your left hip. Bend your left knee down towards the floor and keep your right knee above your right ankle, but behind your right tow. Jump and switch your feet.

    asweatlife_30-minute-workout_lunge-jump_1 asweatlife_30-minute-workout_lunge-jump_2 asweatlife_30-minute-workout_lunge-jump-3

    Full sit-ups: Start in a prone position, with your feet planted and your arms outstretched above your head. Exhale and sit all the way up, keeping your arms above your head.

    asweatlife_three-sets-two-ways-in-30-minutes_full-sit-up_2 asweatlife_three-sets-two-ways-in-30-minutes_full-sit-up

    Burpees: 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_30-minute-workout_burpee_6 asweatlife_30-minute-workout_burpee_5 asweatlife_30-minute-workout_burpee_4 asweatlife_30-minute-workout_burpee_2 asweatlife_30-minute-workout_burpee_1asweatlife_30-minute-workout_burpee_5asweatlife_30-minute-workout_burpee_6

    Plank: With your hands planted under your shoulders and your shoulders, hips and heels in a straight line, hold there, keeping your core tight.

    asweatlife_30-minute-workout_burpee_4

    Squat thrusters: 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

    Bent over standing row: In a standing position, with your feet hip-width distance, hinge forward from your hips, keeping your back flat and your shoulders down and back. Hold a weight in each hand with your palms facing each other. Keeping your elbows narrow, pull your shoulder blades together as your pull your elbows up past your ribs.asweatlife_grab-a-set-of-dumbbells-and-get-stronger-in-just-30-minutes_row_2

    asweatlife_grab-a-set-of-dumbbells-and-get-stronger-in-just-30-minutes_row_1

    (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 Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com a destination for living your best life, with fitness as the catalyst. She's also the co-founder and head of strategy of the SweatWorking App. But before starting health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison. For the first decade of her career, she created and executed social media strategies for brands. aSweatLife fuses her experience and her passion for wellness and SweatWorking was the natural evolution of that experience. You can find Jeana leading the team at aSweatLife, hosting aSweatLife’s monthly #Sweatworking events, and - on the rare evening off - you may find her using her Personal Training certification to coach group fitness classes across Chicago.