30-Minute AMRAP Workout

How To Do A Goblet Squat

1. Start standing feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum). Option to place a resistance band six inches above your knees.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. Drive through your heels to stand tall and, returning to a standing position.

How To Do A Push Up

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
4. Once at the bottom of your push up, exhale as you push back up into high plank position.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

How To Do Walking Lunges

1. Start by standing at the back of your space, feet hip-distance apart. Hold a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
2. Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
3. Drive through the front right heel to stand tall and rather than stopping at the top, immediately step your left leg into a front lunge. Drop your back right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
4. Repeat alternating front lunges as you move forward in a walking motion.

How To Do A Bent Over Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine. 
3. Pull the weights back towards your hips, elbows high to the sky. Feel your shoulder blades squeeze together.
4. With control, slowy lower the dumbbells back down to the starting position.

How To Do A Lateral Squat

1. Start standing in a wide-stance squat, feet outside of shoulders, knees softly bent. Hold a single dumbbell at your chest.
2. Transfer your weight into your right leg as you sit your hips back and to the right. Bend your right knee while leaving your left leg straight. Think of performing a single leg squat on your right leg while your left leg remains straight. Knees and toes point forward.
3. Then, drive off your right foot to reverse the movement, pushing back to center to stand tall.
4. Reverse the movement, transferring your weight into your left leg as you sit your hips back and to the left this time. Bend your left knee while leaving your right leg straight.
5. Drive off your left foot to reverse the movement, pushing back to center to stand tall and repeat, alternating the lateral squat.

How To Do Overhead Tricep Extensions

1. Stand with feet hip-distance apart. (Option to stagger the feet to better support the low back.)
2. Hold one dumbbell or two dumbbells straight overhead and activate your core by squeezing your glutes and abs to protect your lower back.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

How To Do A Deadlift

1. Start standing feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your body).
2. Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
3. Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.

How To Do A Bicep Curl and Shoulder Press

1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl).
2. Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeiping elbows tucked into your sides and shoulder blades pulled down.
3. Then perform a narrow overhead press by pushing the dumbbells overhead until your arms are fully extended, locking out biceps near ears.
4. Slowly and with control, lower the dumbbells down to the starting position at shoulder level before lowering the dumbbells down to your sides. Return to the starting position and repeat.