Lindsey Bomgren leads a 30-minute AMRAP alternating cardio and strength circuits with optional 5-lb dumbbells. The cardio round includes squat-punch combos, oblique press-jabs, and side-to-side burpee hops. The strength round features reverse lunges with punches, overhead squats, and single-leg push-up to lunge-to-press.
Chapters
Hi, this is Lindsay with NourishMove Love and I am here with a 30 minute amramp. As many rounds as possible. Workout. There's a cardio segment and a strength segment. We're going to start with cardio. I have a set of five pound dumbbells. Light dumbbel. You can grasp them if you want, otherwise you don't need them at all. Okay, let's jump right in. Squat with 180 punch, squat up, punch and punch. Punching side to side. 10 reps of these and then move number two. Bring obliques up here. Squat, press, press and jab 10 of these and then we take it down to the ground. Side to side. Burpee, hop to the side, hop in, hop to the side. In, up, side in. Move number four, we take it out of the squat. Oblique twist, oblique twist. Popping the feet together. Heart rate should be through the roof like mine is. 10 reps per exercise. Once we finish the cardio segment, we go into the strength segment. Starting with a lunge. Okay? Reverse lunge. Tap, punch, tap, punch. Right here. 10 on the right side and then 10 on the left side. From there we go to overhead squat. Both weights in the same hand. Arm wants to stabilize myself. Squat down and up. This can be challenging. If you're not ready for this, you can always bring the weights right here in front of you too. Okay, 10 on the right side and then 10 over on the left side. And then our next move, bring it down to the ground. Single leg, push up, dance in one leg, push up, lunge up, bring it up and press back to down. Single leg, push up, lunge to press.10 on the right leg and then I switch over to the left leg. 10 on the left leg. And then we take it down to the ground for our final move. Both weights overhead. Reach up, reaching. Using those abs, once you make it all the way through that strength circuit, you go back, repeat the cardio segment and then bring it back and repeat the strength segment, doing as many rounds as you can for 30 minutes. Good luck, you guys.
