- Home Workouts
This is a sponsored post in partnership with the Minnesota Beef Council.
When I shared on Instagram that I was in the studio shooting with Becky and Jared from the Minnesota Beef Council, my DM’s flooded with messages like “YES!! Can’t wait for another challenging MN Beef workout!”
If you’re new around here, Becky and Jared have joined me for some of the most infamous workouts on NML:
So it goes without saying, but I’m excited to partner with the Minnesota Beef Council to bring you another workout — this 30-Minute Full Body CIRCUIT WORKOUT.
Then scroll down and get some of my favorite high-protein, family-friendly beef recipes to refuel after your workout.
Circuit Training is a workout format that alternates between several full body exercises with minimal rest between exercises.
For example, this workout follows the below format:
Circuit training maximizes efficiency by alternating exercises that target different muscle groups.
We’re able to move quickly through each circuit with minimal rest time (while still maintaining proper form and challenging weights) because as soon as the muscle starts to fatigue, we move on to a different muscle group. Which also keeps your heart rate high throughout the workout.
Rather than traditional interval training, where you work for a timed interval and rest for a time interval, you’re “resting” one muscle group while working another.
You get a total body workout AND get to isolate different muscle groups within each circuit.
And the workout never gets easier if you keep striving for heavier dumbbells. You can toggle between different weights during circuits, using heavier weights for the lower body exercises and lighter dumbbells for smaller muscle groups like the triceps and shoulders.
This is a full body circuit workout, targeting:
Each circuit consists of 4 compound exercises to hit every major muscle in the body.
I’ll let you answer that for yourself after you complete this 30 minute workout…
Calorie burn will vary from person to person. I personally burned over 400 calories.
The combination of full body dumbbell strength training exercises paired with cardio exercises makes this a calorie-burning workout. You can expect to burn between 370 and 450 calories.
A 30-minute full body workout led by certified personal trainer, Lindsey Bomgren.
Follow along as we work through three circuits. Each circuit consists of four exercises targeting the arms, legs, abs and cardiovascular endurance.
Add this workout to your weekly training program. Burn 400 calories in this total body workout you can do at home with a set of dumbbells.
Medium-to-Heavy Set of Dumbbells (8-20 lbs).
Or multiple sets of dumbbells if you’d like to toggle between weights. I’m using 12 lb dumbbells in this workout video, but if I were doing this workout at home I’d toggle between 12 and 15 lbs.
If you can’t find dumbbells, you can substitute filled water bottles (such as gallon jugs) for dumbbells.
Alternatively, you can follow the 12 full body exercises outlined below at your own pace.
CIRCUIT ONE: Shoulders + Legs
1. Upper Body: Upright Row + Row Overhead Shoulder Press
2. Lower Body: 2-Pulse Squat Thruster (right first set, left second)
3. Core: Plank + Dumbbell Open to T
4. Cardio Circuit: Burpee + Optional DB Pick Up
CIRCUIT TWO: Back + Biceps + Legs
1. Upper Body: 4 Reverse Grip Back Rows + 4 Bicep Curls
2. Lower Body: Curtsy Lunge + Bicep Curl + Squat (right first set, left second)
3. Core: Overhead Pull + Leg Lowers
4. Cardio Circuit: 3 Skaters + 1 Single Leg Bound
CIRCUIT THREE: Chest + Triceps + Legs
1. Upper Body: Push Up + Straight Arm Tricep Kickback
2. Lower Body: Pass Through Lunges (right first set, left second)
3. Core: Hollow Rock Scissor Chops
4. Cardio: Single Leg Lunge Drops (right first set, left second)
Let’s talk about beef nutrition and how it helps aid in muscle recovery as a high-quality, complete protein!
After intense exercise or weight training, high-quality protein supports muscle recovery and repair. A 3-ounce serving of lean beef provides between 25 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise (Beef Council Strength Guide).
Not to mention, per the below infographic, beef is also lower in calories than most other protein sources like quinoa and peanut butter.
And if you’re fearful of the fat marbling in beef, know that it’s a healthy fat. Similar to healthy fats found in olive oil or avocados.
As a trainer I know the importance of refueling with high-quality protein to repair muscle tissue.
And I believe a balanced diet includes high-quality protein AND other nutrient-rich foods for building and maintaining strength. Which is why I love the list of essential vitamins, minerals and nutrients included in one serving of beef:
Check out the below graphic from the MN Beef Council Strength Guide.
Beef is loaded with quality protein, as well as essential vitamins and minerals.
And you can reap all the benefits beef has to offer with these family-friendly dinner recipes.
For a wide variety of family-friendly beef recipes visit mnbeef.org.
Or check out these quick links to my personal favorite weeknight dinner recipes with beef:
The Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience.
The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products.
This is a sponsored post in partnership with the Minnesota Beef Council. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.