Tuesday, May 28, 2013

30 Minute Dumbbell Workout



Hi Everyone!

This is a much more traditional workout than you are probably used to from me. :) It's a dumbbell workout that can be done in a gym or at home. I don't belong to a gym, so I modified my workout room a little bit. 

If you don't have the equipment I used for this workout, don't worry. I have some suggestions. 

In this workout I used: dumbbells, jump rope, and dip station.

If you don't have dumbbells you can use soup cans or milk jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven't belonged to a gym in years, and do all of my workouts at home. 

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down. 

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don't forget, this workout is effective on it's own as well. Listen to your body and work at your current ability level. 

I also have a delicious veggie pasta recipe to share with you all, so be sure to check back!

Enjoy the workout!
Melissa





Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

3. Reverse Push-up or Pull-up
30 second Cardio Burst

4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst

6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst



10 comments:

  1. Great workout...I'll do it on Friday...thank you!

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  2. Health and fitness may be looked as a collection of features or even traits that men and women have got or even reach that goal pertains to be able to execute physical activity.

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  3. Hi Melissa, left this comment on your facebook as a reply for those who don't have something to sit/lay on while doing dumbbell exercises. Would love to know your opinion. "You can use a stability ball for all these upper body exercises (not for Reverse Push-up or Pull-up, though -Melissa, what could be used instead?) and it's actually more challenging and engages more muscles".

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    1. Great advice Michelle! I have seen people place a broomstick in between two chairs to complete the reverse push-up. Another option is to complete a wide armed decline push-up (with your feet up on something, a stability ball would work for this as well) with the focus on form and bringing the shoulder blades together each time you lower yourself toward the ground.

      Thanks for sharing your modification!

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  4. I'd personally argue regarding the majority of folks that has to be an incredible exercise routine. I uncertainty an average are capable of doing 25 mere seconds of constant pushups, stay ups, or perhaps leaping jacks with a quality speed.

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  5. This is a really good workout, my girlfriend loves it...

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  6. Wow! Great Workout Melissa! I love the fact that you don't go to the gym and you do your workout at home. I love 30-minute dumbbell workout. It really encourages individuals to exercise at home. I am also using a dumbbell for my workout, and it's certainly great! I don't know if you're familiar with Bowflex Selecttech 1090 dumbbell. Hope you can try it out. But I don't know if you can carry it. haha

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  7. I've been looking for a good 30 minute home workout, thank! I just don't have the time for anything longer.

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  8. Tricep dips! OMG. I could only do 8, then 10 more with the weight behind my back. The dips are so hard but so good.

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  9. Karen Deily TannenbaumAugust 29, 2014 at 3:36 AM

    I have worked out at home exclusively for the past 18 years...wow, that makes me feel old. I love doing weights. I use my stability ball as a weight bench. I also use an invisible jump rope...I never miss! I used to have a jump rope, but not sure where it is...so I go ropeless! Thank you for your incredible workouts and your sensibility!

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