When we don't have a bunch of time to work out, or we simply want to get a bout of movement in, total-body workouts are our go-to. But trying to program a workout that is effective and targets multiple muscle groups can be confusing. Instead of stressing out and trying to come up with a workout yourself, Idalis Velazquez, a NASM-certified trainer and the creator of Beachbody's first running program, 30 Day Breakaway, created this conditioning total-body workout that can be done alone or in conjunction with her 23-minute running workout if you're looking for an extra challenge.
This six-move workout is composed of compound exercises — multijoint movements that work groups of large muscle, such as squats and deadlifts — and will work your back, arms, shoulders, abs, legs, and glutes in just 30 minutes. Compound exercises elicit a greater energy expenditure than isolated movements such as triceps extensions because you're utilising more muscle groups at once, which means you can also burn more fat and calories in a session.
No matter your goal, this workout will challenge you and have you feeling accomplished and powerful, both mentally and physically, once it's finished. Grab your weights and some water and put on your favourite playlist, because it's time to get to work.
Equipment needed: Two medium- to heavy-weight dumbbells. "Use moderate to heavy weights that feel challenging to you, but that will allow you to perform moves with proper form," Velazquez told POPSUGAR. Here's a guide on how to choose the right weight.
Directions: Before getting started, get your muscles warm with a dynamic warmup. This workout will be completed as a circuit, taking 30 seconds of rest in between each exercise and one to two minutes of rest in between each round.
For each exercise, Velazquez said to complete 10 to 15 reps. If you're a beginner, she recommends doing fewer reps, and if you're more advanced, she recommends working at a higher rep count. Complete a total of three rounds if you're getting back into a workout routine or new to strength training and four rounds if you're more advanced. After the workout, don't forget to cool down. We recommend doing some combination of foam rolling and stretching.
Dumbbell sumo tempo squat: 10 to 15 reps, followed by 30 seconds of rest
Push-up with plank row: 10 to 15 reps, followed by 30 seconds of rest
Reverse lunge with bicep curl: 10 to 15 reps, followed by 30 seconds of rest
Half-kneeling Arnold shoulder press: 10 to 15 reps, followed by 30 seconds of rest
Deadlift with double bent-over row: 10 to 15 reps, followed by 30 seconds of rest
Glute bridge hold with a dumbbell chest press: 10 to 15 reps
Take one to two minutes of rest, and repeat for a total of three to four rounds.
Stand with your feet slightly wider than hip-width distance apart and your feet turned out slightly, holding two dumbbells at shoulder level with your palms facing inward.
Engage your core (think about pulling your belly button in toward your spine), and with control, hinge (bend) at your hips, bend your knees, shift your weight back into your heels, and lower down into a squat. Think about trying to sit on a chair as you lower down. Make sure your spine is in a neutral position, keep your chest tall and shoulders down, and gaze out in front of you. Don't let your knees move beyond your toes, and don't let your knees roll out or in.
Hold for one to two seconds, then press through your heels and slowly straighten your legs to stand up.
This counts as one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.
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2Push-Up With Plank Row
Image Source: Idalis Velazquez
Begin in a plank position with your shoulders stacked over your wrists, firmly holding onto a dumbbell with each hand.
Inhale and with control, lower your body down and perform a push-up with your elbows going back and out about 30 degrees. On an exhale, press back up to the plank position.
From here, keeping your hands on the dumbbells, engage your core and pull the right dumbbell off the ground, driving your elbow back and performing a row. Keep your elbow in tight by your side. Your hips and torso should be square (pointing toward the ground) throughout the entire movement.
With control, lower the dumbbell back down to the ground.
Inhale and with control, lower your body down and perform a push-up with your elbows going back and out about 30 degrees. On an exhale, press back up to the plank position.
From here, keeping your hands on the dumbbells, engage your core and pull the left dumbbell off the ground, driving your elbow back and performing a row. Keep your elbow in tight by your side. Your hips and torso should be square (pointing toward the ground) throughout the entire movement.
With control, lower the dumbbell back down to the ground.
This counts as one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.
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3Reverse Lunge With Bicep Curl
Image Source: Idalis Velazquez
Begin standing with your feet about hip-width distance apart, holding a dumbbell in each hand at your sides.
Take a controlled lunge (or large step) backward with your right foot.
Lower your hips so that your left thigh (front leg) becomes parallel to the floor and your left knee is positioned directly over your ankle. Keep your right knee bent at a 90-degree angle and pointing toward the floor. Your right heel should be lifted.
Maintaining your lunge, bend your elbows, lifting the weights up to your shoulders, performing a bicep curl with both arms. Lower the weights back down, following a three-second tempo. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor. Keep your glutes and core engaged throughout the entire movement.
From here, drive through your left foot, returning to the starting position.
This counts as one rep.
Complete 10 to 15 reps on the left side, then complete 10 to 15 reps on the right side, followed by 30 seconds of rest.
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4Half-Kneeling Arnold Shoulder Press
Image Source: Idalis Velazquez
Start in a half-kneeling position with your left leg in front, holding a dumbbell in each hand. Be sure to keep your torso upright and your core and glutes engaged.
With control, simultaneously curl both dumbbells up so that they're at shoulder height with your palms facing your body.
Maintaining this position, begin to open your right arm to the right and press the weight up so your arm is fully extended. Your palm should be facing away from your body at the top of the movement.
With control, lower the dumbbell back down to shoulder height, then turn it in to the left, so the weight is back in front of your shoulder, palm facing in.
Repeat this movement with your left arm.
This completes one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.
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5Deadlift With Double Bent-Over Row
Image Source: Idalis Velazquez
Stand upright with your feet about hip-width distance apart, holding a dumbbell in each hand with your palms facing in and your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips, lowering the weights to your shins without rounding your back. Be sure to keep your core and glutes engaged.
Keeping your back almost parallel to the floor and your abs pulled to your spine, perform a row by bending your elbows and driving them toward the ceiling, squeezing your shoulder blades together. Hold for two seconds, then extend your arms. Repeat this movement for one more rep.
Maintain the position of your torso as you lower the weights back to your shins with control.
Engage your glutes and abs and push your hips forward, achieving full hip extension, to return to standing.
This counts as one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.
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6Glute Bridge Hold With a Dumbbell Chest Press
Image Source: Idalis Velazquez
Start on your back with your knees bent and your feet hip distance apart with a dumbbell in each hand. Hold the weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis. Your spine should be in a neutral position, meaning there is no arching or curving of the spine.
Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower back down with control. Be sure to maintain a strong bridge position the entire time. This counts as one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.
