I’ve been experimenting with and creating my own strength workouts lately. I wanted something my mom and I could do 3 times a week for 30 minutes. This will be perfect for when we start running more and don’t feel like spending an hour or more at the gym. I’m planning on creating an ebook of these workouts, along with video how-tos for the exercises. You do a different, full-body workout 3 times per week for 4 weeks before the plan changes. Let me tell ya…I have been feeling sore lately!
This type of workout is different for me because I’ve always focused on lifting heavier and not tracking my rest periods. On upper body days I remember feeling like I hadn’t really worked out at all.
This workout is 30 minutes…which sounds short, but you’ll be dripping in sweat like I have been. You only need a set of dumbbells. You get a 1 minute break in between each group of exercises before moving on to the next. You’ll hit every major muscle group and it includes cardio/plyo moves.
I’ll explain more below:
Although I say “AMRAP” I don’t mean that you should be flying through each thing trying to get as many reps as possible. Go through each exercise as you would in any normal workout…the key thing is focusing on your form.
I have been using 10 pound dumbbells for my workouts, though I’d suggest a lighter pair and a heavier pair. For example, you might need heavier weights for DB (dumbbell) squats.
Each week, you should be improving. So the first week I could only do 2 rounds of the first group, then the second week I got 2 rounds + the first exercise done. If you feel you can up your weights the next week, do so. You should be struggling for those last few reps, not blowing through each exercise.
Hmm…trying to think of what else to tell you about this workout…I know once I click publish I’m going to remember stuff!
With 1 minute breaks after each group, it’s a 28 minute workout. If you need longer than a 1 minute break, take it, and see if the following week you can cut down your rest time.
When I wrote up my workouts, I figured, this won’t be that hard…I’ve lifted with barbells before, psh, lunges with dumbbells is a piece of cake! Nope, I was dripping with sweat and so sore the next day. Having each round be timed is what really challenged me, and has helped me lose 5 lbs in the 2 weeks I’ve been following my plan.
This is an example of what the workouts in my future ebook will be like…now I just have to sit down and write it/create videos!
Edited to add: I’m linking this post up to the Wild Workout Wednesday link-up. If you have a workout to share, join in!
If you try this, please leave a comment or tweet me with your feedback, I’d love to hear it as I work on creating more workouts.
What’s your favorite way to lift weights? Slow and heavy? Circuit style? Or mix it up?
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