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20 (or 30) Minute Total Body Dumbbell Workout + Fitness Goals + A Workout Playlist

Hey, hey! It’s been way too long since I’ve shared a workout so I decided to post the workout that I did with my very first strength training classes at Y2 Yoga! We launched our new Y2 Strength classes this week and everyone is so pumped about them. We’re running a four-week test in May and almost every class is already sold out. It’s a 45-minute strength class that uses bodyweight, bands and dumbbells for a total body workout. There is NO yoga involved because I’m personally not a fan of fusion classes. Separation of church and state for the win. <3

During the four-week test I decided to pull myself out of the fitness rut that I’ve been in since we moved. I’ll be teaching Y2 Strength 4 days a week as well as participating in our 30 day May Hot Asana Challenge. Reminder for those of you who aren’t aware, I teach about 10 yoga classes a week but don’t practice with my students. Rather, I walk around the room and assist. For strength I’m taking more of a traditional group ex stance and doing the class with them. That BodyPump “role model” habit is a hard one to break!

I have to say that after just two days of Y2 Strength + hot class I am FEELING IT! It’s going to be an awesome month of May!

4-3-2-1 Workout

The workout format I taught was 4-3-2-1, one of my favorite go-to’s for group ex. You can find another 4-3-2-1 workout in this post. Here’s how it went down today.

4-3-2-1 Total Body Workout that only requires dumbbells and can be done in less than 30 minutes.

4 minutes of compound exercises, 3 minutes of unilateral exercises, 2 minutes of core and 1 minute of high intensity. It comes out to a total of 10 minutes per round and we were all on the floor and more than ready for the break once we wrapped up burpees.

Movement breakdowns.

  • Dumbbell thruster – hold two dumbbells at the shoulders or one dumbbell horizontally across the chest, squat and then press the dumbbell/s overhead.
  • Renegade row with push up – find a plank position with both hands on dumbbells right under the shoulders and feet hip distance or a little wider apart. Alternate rowing each dumbbell up from the ground drawing your elbow towards the ceiling and then add a tricep push up after you do the right and left.
  • Lunge to bicep curl – find a static lunge position, lunge down and then bicep curl as you rise, 30 seconds each side.
  • Hip bridge with chest press – find a bridge position with hips lifted off of the floor. Hold it, engaging the glutes, as you perform a chest press
  • Single leg deadlift – see this.
  • Tricep kickback – come to all fours and hold a dumbbell in one hand. Start with a 90 degree bend in the elbow and then straighten the arm behind you, squeezing the tricep at the top. Lower back to a 90 degree bend without using momentum. 30 seconds each side.
  • Lateral lunge – hold one dumbbell in front of you, one hand on each end of the dumbbell. Take a big step out to the side, keeping your foot facing forward and knee over ankle and dumbbell right in front of the knee and then drive out of the foot and glute to come back up to standing.
  • Dumbbell L-crunch – lie on your back with your legs straight up in the air, holding one dumbbell horizontally with one hand on each end of the dumbbell, reach the dumbbell up towards the extended feet with straight arms. Try to lift your shoulder blades off the mat.
  • Side forearm plank – you know the drill.
  • Burpees – any variation that works for you.

We did this circuit 2 times but feel free to do it 3 times if you have the time/energy. We warmed up with 3 rounds of a bodyweight circuit that included air squats, push ups, lunges, planks and jumping jacks.

Weekly Workout Playlist

Here’s the Spotify link.

Happy sweating and let me know if you try the workout!


{ 11 comments… add one }
  • Juliette | Namastay Traveling May 3, 2017, 6:49 am

    I was wondering for your classes how much you do the flow, and how much you walk around and assist! This was great to read, it varies how much I’m actually down on the mat when teaching but it never counts as my workout.

    • Jen May 3, 2017, 4:31 pm

      I don’t even roll a mat out! I just lead the class and walk around and assist. I rarely demo anything! 🙂

  • Julie Running in a Skirt May 3, 2017, 8:26 am

    Come to Asheville and open a studio!! I wish we had one that also offered strength!

    • Jen May 3, 2017, 4:30 pm

      This is a totally new venture for us. We’ll see how it goes! 🙂 I do love Asheville…..

  • Amanda May 3, 2017, 1:01 pm

    OK, a full minute of renegade rows with push ups kind of sounds like death! haha! I’ll definitely have to try this!

    • Jen May 3, 2017, 4:29 pm

      It’s brutal but awesome! 🙂 Report back if you do.

  • Miki May 3, 2017, 9:00 pm

    Thanks for sharing – I did this at the gym during lunch and it was great!

  • Bonnie May 3, 2017, 9:44 pm

    This looks like an awesome workout! Going to try it with a client tomorrow morning – thanks for the inspiration!

  • Adam Jackson June 9, 2017, 2:35 am

    These dumble workouts are definitely helping you to develope biceps and triceps.

    Thanks for sharing.

    • Jen June 12, 2017, 9:50 pm

      So happy to hear it!

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