Knowing how unbearably busy and frustrating the gym can be this time of year, I will be posting a series of short, 30-ish minute workouts that utilize minimal equipment. This first one is the most complex of the lot, and really is two workouts depending on how you approach it. All you need is a pair of dumbbells and a space to lift them and get on and off the floor.
Broken into four groups (A-D) of three exercises each, this workout can be performed for strength and conditioning as a series of Supersets or as a lighter weight cardio and conditioning circuit.
Supersets should be 2 sets of each exercise within each group, aiming for 12 repetitions of moderate weight (you should be able to do 1-2 more repetitions before struggling). After completing one set of three exercises within a group, rest for a minute or two before doing them again. After completing 2 sets of 12 repetitions, move on to the next group.
Circuits are performed as One-Minute AMRAP (As Many Repetitions as Possible), except where noted. Get a fairly light set of weights. Set a timer for three, one minute alerts. Within each group, perform as many repetitions as you can do — carefully and maintaining good form — for each exercise for one minute, before moving on to the next exercise. When you’ve completed one minute for each exercise in a group, rest for a minute, then move on to the exercises of the next group. You will go through this process twice.
Whichever method you choose, transitioning between exercises within a set should be preformed with no rest. If you want an added challenge, add weight or progress an exercise to what is noted in parentheses.
A1 Bodyweight Squats (progress to Squat Jumps)
A2 Dumbbell Double Arm Bent-over Row
A3 Dumbbell Romanian Deadlift (RDL)
B1 High Knee with Opposing Tap (progress to Double High Knee on Each Side)
B2 Hammer Curl to Overhead Press
B3 Goblet Squats
C1 Lateral Shuffle Taps (progress to Lunge Jumps)
C2 Tricep Overhead Press (Single or Double)
C3 Dumbbell Hip Hinge Swing
D1 Plank (30 Seconds) (progress to add 10 Plank Jacks after the 30s hold)
D2 Floor Press
D3 Glute Bridge