If you’ve ever taken class with Trista Greco at Barry’s Bootcamp, Studio Lagree or Zen Yoga Garage, you know that no matter the style, Trista can and will kick your butt.
And if you’ve never sweat with Trista, this 30-minute workout will give you a taste of her style no matter where you are. Something you’ll be sure to want more of when we release the SweatWorking App where you’ll be able to find workouts by her to help you accomplish specific goals/
And after you finish your sweat session, be sure to sign up to learn more about SweatWorking by signing up for the waitlist – you’ll be the first to know when we’re live and to get access to Trista’s workouts.
Trista’s 30-minute workout:
With just five movements, all you need is a set of dumbbells and a timer to get this workout started.
First, warm up with a five-minute light jog or dynamic warm-up like this.
Set a timer for 60 seconds. Go through these five exercises for 60 seconds each, four total times. Remember to rest when you need to and to take breaks in between each round. All you need is one set of medium dumbbells.
- 60 seconds: Front squat
- 60 seconds: Deadlift and bicep curl
- 60 seconds: Renegade row
- 60 seconds: Burpee snatch
- 60 seconds: Weighted bicycle crunch
Be sure to stretch and if you have time, go for one of these guided mobility sessions.
Here are the exercises, broken down:
Front squat: Start with your feet hips-width apart and your weights racked at your shoulders. Lower down into a squat, keeping your toes slightly turned out, your weight in your heels and your chest lifted. Exhale to drive through your heels and stand all the way back up.
Deadlift and bicep curl: Start with your feet hips-width apart, weights in your hands held in front of you. Hinge forward, keeping your dumbbells close to your legs, your knees just slightly bent and your back flat. Exhale to stand back up, turn your palms to face you and curl your dumbbells up to your chest in a bicep curl. Return back to your starting position to repeat.
Renegade row: Begin in a plank position with your shoulders, hips and heels in one straight line, holding your weights under your palms. Row one elbow up from your plank, keeping your hips level and pulling your elbow straight up, keeping it close to your ribs. Repeat on the other side. Modify by performing the same movement on your knees.
Burpee snatch: Start in a plank position with one one dumbbell on the floor in between your palms. Hop your feet outside your hands into a squat position and grab your dumbbell with one hand. Exhale to dig down through your heels and press up from your squat position, driving the dumbbell overhead with your arm ending in a straight overhead position. Then bend your knees and carefully place the weight back on the ground, hop back into a plank, and repeat with the other arm.
Weighted bicycle crunch: Lie flat on your back holding one dumbbell at your chest. As you exhale to crunch up, rotate your left shoulder to the right and draw your right knee towards it. Then switch, rotating your right shoulder to your left knee. Continue to switch back and forth.
(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.)