Strength + Cardio 30-Minute AMRAP {6 exercises, 2 workouts, 1 dumbbell}

A heart-pumping, leg burning, 30-minute workout that combines strength and cardio movements. It’s 6 exercises split into 2 total body workouts, and all you need is 1 dumbbell!

lunge with oblique twist | www.nourishmovelove.com

Finally my secret is out! after weeks of trying to hide my growing bump with lose fitting workout tops I can finally bare my growing belly in all it’s glory. Yes, mr. handsome and I are expecting and we are so stinking excited. I’m currently 15 weeks and our little nugget has a guess date of april 2nd ??. 

And that yoga training I was in all weekend was actually prenatal yoga teacher training paired with tons of birth education. Whether you’re interested in teaching yoga or not, I feel like every expecting mother should take this course at blooma. I learned so much about my body, pregnancy, and how to safely stay active to prepare for the biggest workout of my life, birth.

So how has my workout routine changed since I’ve been pregnant? Honestly, it hasn’t changed much. I’m still teaching barre paired with my typical hiit and circuit workouts. I’m just listening to my body and focusing on my breathing a lot more. And I’ve added prenatal yoga to my routine.

15 weeks pregnant

During the first trimester there were a lot of days my running turned to walking, my jump squats turned to air squats, and honestly some days just going for a walk was a huge accomplishment. But finally my energy is coming back! Now in the second trimester I’m replacing crunches with planks, supermans with bird dogs, and up-dogs with down-dogs.

Ultimately my goal is to maintain as much of a regular fitness routine and active lifestyle as I can during my pregnancy. Fortunately for me the number one pregnancy exercise, squats, also happens to be my favorite exercise.

There are so many ways to move your body, but I always come back to those foundational exercises — squats, lunges, pushups, and planks. It’s all about taking these basic movements and putting them into different formats of working out {repetitions, timed intervals, tabata, emom, amrapwaterfall and ect}.

So this week I’ve teamed up with my favorite fit foodie, lee at fit foodie finds to bring you six exercises you can split into two different total body workouts. All you need is one medium-to-heavy dumbbell.

Let’s start with my strength + cardio 30 minute amrap workout {repeating the workout as many rounds as possible in 30 minutes}.

Inspired to have your own dance party?! Dance your cute behind over to Fit Foodie Finds blog and get these same six exercises as a waterfall circuit workout

The workout: strength + cardio 30 minute amrap

This workout requires one medium-to-heavy dumbbell and consists of two circuits: strength + cardio. Perform the number of repetitions listed next to each exercise below. Complete strength circuit one x 2 sets before moving onto cardio circuit two; then repeat cardio circuit two x 4 sets before going back to the top of the workout. Repeat the entire workout amrap {as many rounds as possible} in 30 minutes.

Circuit One: Strength

  1. Lateral Lunge + Swing — 10 reps
  2. Sumo Squat + Curl — 10 reps
  3. Single Leg Bent Over Row — 10 reps per leg/arm
  4. Single leg squat + crunch — 5 reps per side

x 2 sets

Circuit Two: Cardio

  1. Press Jacks — 12 reps
  2. Split Jump + Twist — 12 reps

x 4 sets

see video above for complete workout and proper exercise form. 

Strength Move One: Lateral Lunge + Swing — 10 reps

lateral lunge and swing

Strength Move Two: Sumo Squat + Curl — 10 reps

sumo squat and curl

Strength Move Three: Single Leg Bent Over Row — 10 reps per arm/leg

single leg bent over row

Strength Move Four: Single Leg Squat + Crunch — 5 reps per side

single leg squat and crunch

Cardio Move One: Press Jacks — 12 reps

press jacks

Cardio Move Two: Split Jump + Twist — 12 reps

split jump and twist

6 exercises, 2 total body workouts, 1 dumbbell 

The workout above is a repetition-based amrap workout {repeating the workout as many rounds as possible in 30 minutes}. I love amrap-style workouts because you can modify them to fit your schedule. Whether you have 10, 20, 30 or 40 minutes to workout, you have a goal of powering through as many rounds as possible in the amount of time you have.

This workout easily translates to a waterfall circuit, starting with a high number of reps and decreasing reps with each exercise as you work your way down the waterfall. Starting with high-rep, endurance exercises and working your way down to lower-rep, single leg balance exercises. Get the full waterfall circuit workout from Fit Foodie Finds!

PS – this total body amrap and waterfall circuit is a sneak peek of what’s to come in the 2017 sweat series. Stay tuned more details to come soon!

6 exercises, 2 workouts with fit foodie finds

And I must mention team fit foodie finds has been a tremendous support system during the last several weeks — from setting workout dates to feeding me delicious quinoa casseroles loaded with ‘hidden’ veggies to keep me active and eating veggies during the challenging first trimester.

The workout: strength + cardio 30 minute amrap

This workout requires one medium-to-heavy dumbbell and consists of two circuits: strength + cardio. Perform the number of repetitions listed next to each exercise below. Complete strength circuit one x 2 sets before moving onto cardio circuit two; then repeat cardio circuit two x 4 sets before going back to the top of the workout. Repeat the entire workout amrap {as many rounds as possible} in 30 minutes.

Circuit One: Strength

  1. Lateral Lunge + Swing — 10 reps
  2. Sumo Squat + Curl — 10 reps
  3. Single Leg Bent Over Row — 10 reps per leg/arm
  4. Single leg squat + crunch — 5 reps per side

x 2 sets

Circuit Two: Cardio

  1. Press Jacks — 12 reps
  2. Split Jump + Twist — 12 reps

x 4 sets

do you love seeing the same exercises in two different workout formats? tell me in the comments below if you want to see more workouts like this! 

pin this workout

strength + cardio 30 minute amrap workout with one dumbbell | www.nourishmovelove.com

8 comments
  1. I am so excited to try this workout. I cannot weight bear on my wrists (due to rheumatoid arthritis) and it is SO hard to find a good circuit workout that doesn’t leave me out in the cold at some point (w/burpees, pushups, mountain climbers, etc.). More like this (upright), pretty please!

    • Awesome Victoria! I can’t wait to hear what you think of the workout! And yes, it’s tough to avoid moves that incorporate using your wrists, but I’m so glad this one works well for you! Enjoy! xo-Lindsey

    • Thanks Sana! We are so stinking excited! And yes, love this workout and make sure you head over to Fit Foodie Finds (http://fitfoodiefinds.com/) to get the waterfall circuit version of this workout too! Enjoy and have a great day! xo-Lindsey

  2. Congrats! I am 13.5 weeks prego and have just started feeling like I want to workout again. Any plans for pregnant ppl workouts?!

    • Victoria, CONGRATS! So happy and excited for you! Is it your first too? Yes, that first trimester can be tough, so glad to be over that hump as well. And yes, actually I’m filming pregnancy workouts in early January when I’ll be around 30 weeks (whoa big belly)! And I’ll be sharing some prenatal/pregnancy workouts along the way on the blog too as I just completed my prenatal yoga teacher certification this past weekend! So yes, lots of prenatal/pregnancy workouts to come my friend! Have a great day and again congrats on your little babe, so exciting!!! xo-Lindsey

  3. Congratulations, Lindsey and Mr. Handsome!!! I have just prayed for you both, for a happy and healthy pregnancy, and for the little bundle of cuddley and I will continue to do so. Hugs, hugs, hugs to each of you!! And, yes, I really like the workout. It looks challenging for me, and I don’t know if I’m up to it (may need to modify), but I’m sharing it with my daughter who I’m sure will love it!

    • Sheri! You are so kind, thank you for your prayers we so appreciate them! We are so very excited about our new little bundle and all that is to come! Again thank you so much for your prayers! And I love your attitude you can totally do this workout at your pace, whatever that looks like! Thank you so much and have a wonderful day! xo-Lindsey