30 Minutes with Light Weights a Sprint at the End of Each Set

Whenever I take a barre class, I quickly remember what kind of damage one can do with light weights and a lot of pulses. This workout is inspired by that feeling as well as body mechanics.

A lot of these movements use the length or height of your arms or legs to increase the difficulty level. The longer the lever, the harder the exercise.

With that in mind, if you’re doing a movement and start to feel your form fail, take a rest, take a slight bend in your arm or leg – just do what you need to do to make this an attainable challenge.

Here’s your workout:

If you have access to a treadmill, there’s a half-mile sprint at the end of your set that will take this workout to about 45 minutes. If you don’t have access to a treadmill, skip the run – you’ll work for about 30 minutes.

You’re going to work for :50 and transition for :10 moving from one exercise to the next. At the end of your set if you choose to run, pick a speed that’s much faster than your mile pace and try to repeat it all three times.

Equipment: Light dumbbells

  • Lateral arms raises
  • Straight arm triceps raises
  • 90 degree arms (pulse up, pulse elbows in)
  • Single-arm plank (switch arms halfway)
  • Overhead alternating lunges
  • Reach and row
  • Flutter kicks
  • Crunches reaching through center

At the end of each set: .5 mile run 

Here are your movements:

Lateral arms raises: With your weights in your hands and your palms facing the mid-line of your body, keep a slight bend in your elbows as your lift your weights up to shoulder height.

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Straight arm triceps raises: With your feet planted about hip-width distance, hinge forward from your hips and raise your straight arms up behind your back. Lift your weights up an inch and lower an inch.


90 degree arms (pulse up, pulse elbows in): With your weights in your hands and your palms facing each other, start with your elbows at shoulder height. Pulse your weight up an inch to start. After :30, pulse your elbows in an inch towards each other and out again.

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Single-arm plank (switch arms halfway): With your feet set wider than they would be in a traditional plank, place one hand down firmly on the ground between your shoulders keeping your shoulders square and your hips square. Switch arms halfway.


Overhead alternating lunges: With your weights in your hands and your hands over your shoulders, step your right foot back lifting your right heel off the floor as you bend your right knee down towards the floor and bend your left knee to 90 degrees. Keep your front heel planted. Go back to standing and switch sides.

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Reach and row: Start in an athletic stance with your feet at hip-width distance. Hold your weights in your hands and lift them up to shoulder height with your palms facing down to the floor. Pull your elbows back behind your ribs as you rotate your palms to face each other. Return to your starting position.


Flutter kicks: With your hands next to your glutes, lay face-up on the floor. Flex your feet and switch kick your feet. Pull your core in tight and keep your lower back on the ground. If it’s too difficult to keep your low back on the ground, take your feet up higher and do the same movement.

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Crunches reaching through center: Laying face up on the floor with your feet planted wider than hip-width distance, place one hand behind your head to support your neck (not pull your head) and the other hand will reach through your legs as your exhale and lift your shoulder blades off the floor.


(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.