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30-Minute Strength and Cardio Burn Workout with Dumbbells

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Hi Everyone!

I have a great throwback workout on the agenda for you today. This workout will take 30-Minutes. The format is a bit different than normal, because we have 7 exercises that we are repeating 3X, with cardio bursts in between each exercise. I take you through all three rounds in the video.

Equipment: You need some dumbbells for this one. You can do these exercises with body weight if you don’t have any equipment. You can also grab something from around the house to add a little bit of resistance.

Challenge yourself to push through this workout routine, and try to focus on the mind body connection. It can be tempting to zone out during exercise, but it actually increases the benefits of the workout when you focus on the movement. Plus, it helps you maintain better form.

My New Site for Exclusive Workouts + Bonus Content:

I have launched my membership site! If you are interested in getting even more new workouts and bonus content I would love to have you join me at

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and a couple of new workouts for my new Fighting Fit series. The exclusive workout videos will grow weekly as I add new content.

Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023. There is a Free 3-Day Trial if you would like to try it out.

The new site contains brand new workouts, but I am also slowly adding in BenderFitness workout videos, to keep everything accessible for members. So you will see a mix of both new and classic workouts.

Thought for the day:

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”
– Julius Erving

Your health impacts the way you experience every moment of the day. While we can’t control every component of our health, there is still a lot that is within our control. Nourish your body with exercise, food, water, and experiences that make you happy.

Work to shed all of nothing thinking and beliefs that there is some achievable version of perfection. Embrace that health that you have today, and the ways that you can positively build your health moving forward.

I hope you enjoy today’s workout! Let me know what you think!


More Workouts:
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Equipment: Dumbbells and a Yoga Mat.
  1. Squat and Curl
  2. Wood Chopper: Right
  3. Wood Chopper: Left
  4. Weighted Russian Twist
  5. Lunge and Knee: Right
  6. Lunge and Knee: Left
  7. Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Squat and Curl: Part 1
Squat and Curl: Part 2
Squat and Curl: Part 3
Wood Chopper: Part 1
Wood Chopper: Part 2
Russian Twist
Russian Twist
Lunge to Knee: Part 1
Lunge to Knee

Tricep Extension

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