30 MIN LIFT & RUN WORKOUT WITH DUMBBELLS | Lose Fat & Tone Up!
Get ready to build muscle and torch calories with Lift & Run! We’ll alternate between powerful compound lifts and running on the spot to keep your heart pumping and your body burning fat.
I used a set of 4kg/9 lbs + 6kg/13 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: Complete the dumbbell exercise for 40 seconds work/10 seconds transition into Running 40 seconds.
_________________________________
Circuit 1
1️⃣Full Body Snatch
2️⃣Run
3️⃣Lunge & Curl
4️⃣Run
5️⃣Single to Double Thruster
6️⃣Run
7️⃣Deadlift to Front Raise
8️⃣Run
9️⃣Lateral Lunge to Bentover Row
🔟Run
1️⃣Alt High Knee Pulldown
2️⃣Run
3️⃣Sumo Squat Hold Stir the Pot
4️⃣Run
5️⃣Switch Burpee Burnout x 1 Minute
.
Circuit 2
6️⃣Rainbow Reverse Lunge
7️⃣Run
8️⃣Overhead DB Squat to Alt Knee Drive
9️⃣Run
🔟Row to Raise
1️⃣Run
2️⃣SA Devils Press
3️⃣Run
4️⃣Narrow Squat to Lateral Raise
5️⃣Run
6️⃣Deadlift to Reverse Fly
7️⃣Run
8️⃣Wide to Close Curls
9️⃣Run
🔟Renegade Row to Squat Pulse
⏸️Run
2️⃣Switch Burpee Burnout x 1 Minute
.
Abs Finisher
1️⃣In & Out Abs
2️⃣Bent Knee X Body Crunch
3️⃣Plank Hold
*Workout Complete 🔥Burn 336 Calories
**Total calories burned will vary depending on your body composition, workout intensity, and fitness level.
I recommend these Amazon Products:
Large Exercise Mat:https://amzn.to/3sIpRUq
15 Pounds Dumbbells:https://amzn.to/46kpPzP
20 Pounds Dumbbells:https://amzn.to/3sIpwB8
30 Pounds Dumbbells:https://amzn.to/3QC3isM
3 Tier Gym Rack:https://amzn.to/3G4ctNq
A Frame Gym Rack:https://amzn.to/3MJMQWh
Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
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Penny xo
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