You dropped the kids off at school, picked up the dry cleaning, caught up with a friend, and before you know it, it’s almost time to pick up your little one from pre-school! Where has the day gone? Trying to stick to your goal of dropping a pant size, you know you need to get a workout in but you only have 30 minutes. Luckily for you, we’ve created a quick at-home workout inspired by the UFC GYM Daily Ultimate Training class, a high-intensity, full body workout that is designed to get your heart rate up while increasing strength and shedding unwanted body fat. So, let’s grab a pair of dumbbells and get to work!
Warmup
5 minute AMRAP (As many reps as possible):
20 squats
20 mountain climbers (each side)
10 sit-ups
*Repeat this sequence as many times as you can in 5 minutes with minimal rest between sets.
The Workout
The core of this workout will consist of weightlifting supersets (two exercises performed one after the other with no rest between) followed by a heart pounding HIIT.
Superset #1:
15 Dumbbell Thrusters- complete a front squat with the dumbbells at your shoulders, push through the floor to straighten your legs and complete an overhead press. Repeat 15 times.
15 Dumbbell Deadlifts- hold the dumbbells in front of you, hinge forward at your hips, slightly bending through the knees, brace your core and lift back to a standing position. Repeat 15 times.
*Repeat this sequence 3 times.
HIIT #1:
20 seconds on, 10 seconds off of each exercise:
High knee runs
Plank jacks- hold a high plank position and jump your feet open to close
*Repeat this sequence 3 times.
Superset #2:
10 Dumbbell Push-up to Row- Hold the dumbbells while in a high plank position, complete a pushup, row the right arm, complete a pushup, row the left arm. Repeat 10 times.
10 Step Back Lunge to Bicep Curl- Hold the dumbbells by your side, step your right leg back to a lunge bending both knees, bring your legs back to a standing position, bicep curl, step your left leg back to a lunge, return to standing position, bicep curl. Repeat 10 times.
*Repeat this sequence 3 times.
HIIT #2:
20 seconds on, 10 seconds off of each exercise:
Ski jumps- jump your right leg out to your right side, as you land bring your left leg back to a curtsey lunge, repeat on the left side.
Mountain climbers
Core Finisher
Repeat this abdominal series one time through:
15 sit-ups
15 toe touch crunches- lying down, extend your legs to the ceiling, reach your arms up to your toes to crunch
10 push-ups
1 minute elbow plank
We’re sweating just reading through this workout! All you need is 30 minutes, a pair of dumbbells, and the right mindset. Get to work, and we hope to see you in a D.U.T class soon!
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