Double Down: Strength + Plyo Workout with Vital Proteins

Superset two of the most powerful forms of exercise together in this strength training + plyometric workout; the most effective total body workout in 30 minutes or less. 

strength + plyo workout with vital proteins | www.nourishmovelove.com

I’m one of those people that needs to break a sweat in order to feel like I’m getting a good workout in {even though I know you can have a solid strength training or pilates/barre workout on minimal sweat — it’s just in my head}. Which is why the majority of my workouts and workout videos super-set strength training with cardio or plyometric exercises.

I love getting my heart pumping while strength training. And strength exercises paired with plyometrics exercises are one of the best ways to truly exhaust your muscles to fatigue, burn fat, and break a good sweat. 

Not to mention, I’m not sure how much longer I’ll be able to keep jumping around with this growing baby bump; so I’m getting my plyos in while I still can.

Which brings me back to the 30 minute HIIT Facebook Live workout I did with vital proteins a couple weeks ago. I was still trying to hide my 13 week pregnant belly, but thought you would notice how short of breath the plyometric exercises made me. I’m amazed how walking up a flight of stairs can really take my breath away these days.

I’m also amazed how much more pre-and-post workout fuel my body requires in the second trimester. As a result I’ve been upping my protein intake. Which is why I’m excited to continue my partnership with Vital Proteins; bringing you another sponsored workout. 

Keep reading for more of my favorite ways to incorporate Vital Proteins pasture-raised proteins into my pre-and-post workout nutrition. 

the workout: double down strength + plyo workout 

This workout requires a medium set of dumbbells and consists of two circuits: strength + plyos. Each circuit will be repeated for 4 cycles before moving onto the next circuit; taking a 30-60 second rest between circuits. Perform each exercise for 30 seconds, and repeat the entire workout x 2 sets.

Each circuit should take 6 minutes with a 30-60 second rest between circuits {approximately 14 minutes for one time through the workout}. Therefore, if repeated x 2 sets this workout should take approximately 28 minutes. Not included is a suggested 3-5 minute dynamic warm up {air squats, walk out to plank, butt kicks, jumping jacks} and 4-5 minute cool down {dynamic and isometric stretching, this yoga flow is a great way to cool down}. 

Circuit One: Strength

  1. Front Squat + Overhead Press
  2. Straight Leg Deadlift + Bicep Curl
  3. Sumo Squat + Upright Row

X 4 sets
*30-60 second rest

Circuit Two: Plyos

  1. Down Dog Donkey Kicks
  2. Lunge + High Skip {2 sets on right leg/2 sets on left leg}
  3. Lateral Bound + Hop

X 4 sets
*30-60 second rest

Repeat entire workout x 2 sets.

See video above for complete workout and proper exercise form. 

strength move one: front squat + overhead press

front squat + overhead press

strength move two: straight leg deadlift + bicep curl

straight leg deadlift + bicep curl

strength move three: sumo squat + upright row

sumo squat + upright row

plyo move one: down dog donkey kicks

down dog donkey kicks

plyo move two: lunge + high skip {2 sets on right leg/2 sets on left leg}

lunge + high skip

plyo move three: lateral bound + hop

lateral bound + hop

Vital Proteins Workout Fuel + The Importance of Protein

Have you ever left a workout class and heard, now go refuel with some protein?! The fitness industry is constantly sharing the importance of protein because the amino acids that make up protein are the building blocks of your body’s cells {and of your baby’s body as well if you happen to be growing a human}.

Lately, my body has been craving more protein which makes sense as baby is rapidly growing in the second trimester {along with my breasts and organs that are also growing to accommodate baby}.

To keep up I’ve been doubling my intake of Vital Proteins Collagen Peptides. Collagen is the most abundant protein in the body and the basic building block of bones, joints, skin, hair, and nails {believe it or not at 16 weeks baby is growing hair, lashes and eyebrows}. 

vital proteins post workout

I love Vital Proteins Collagen Peptides because there are so many yummy ways to incorporate into my diet: 

I also keep vital proteins collagen beauty greens in my purse for snacks on the go and I love adding Vital Proteins’ Collagen Supplements to my daily green smoothies.

chocolate mousse overnight oats with collagen

But Vital Proteins’ Supplements aren’t limited to collagen peptides, get their full list of products below:

vital proteins collagen whey

All that said, I do have to note that if you are pregnant you should consult your doctor, midwife, or healthcare provider before taking any supplements and make sure to read the ingredient labels on your supplements. 

Vital Proteins’ Collagen Supplements are personally a good fit for me and my pregnancy because they are sourced from pasture raised bovine hides to ensure a natural, high quality, and sustainably sourced form of protein. The cattle graze on lush grasslands and are not given hormones, steroids, or antibiotics. You can learn more about the quality of their supplements here.

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

strength training

the workout: double down strength + plyo workout 

This workout requires a medium set of dumbbells and consists of two circuits: strength + plyos. Each circuit will be repeated for 4 cycles before moving onto the next circuit; taking a 30-60 second rest between circuits. Perform each exercise for 30 seconds, and repeat the entire workout x 2 sets.

Circuit One: Strength

  1. Front Squat + Overhead Press
  2. Straight Leg Deadlift + Bicep Curl
  3. Sumo Squat + Upright Row

X 4 sets
*30-60 second rest

Circuit Two: Plyos

  1. Down Dog Donkey Kicks
  2. Lunge + High Skip {2 sets on right leg/2 sets on left leg}
  3. Lateral Bound + Hop

X 4 sets
*30-60 second rest

Repeat entire workout x 2 sets.

because pregnancy and carbs go hand in hand, i’ve been wanting to try some new protein-infused baking recipes. I’d love to hear your favorite protein-packed, baking recipes…share in the comments below! 

pin this workout

double down: strength + plyo workout | www.nourishmovelove.com

 

6 comments
    • Thanks Emily! Squat + Overhead Press is one of my staples; love a good legs + shoulders burn! Hope you find this workout fun + challenging. xo-Lindsey

    • Hi Victoria! Absolutely, I would sub upright high knees for the down dog donkey kicks in this workout! I hope that helps! -Lindsey

    • Thanks Katie! And thanks for always checking out my workout posts! I mean who doesn’t love doing lunge jumps :), always lots of fun filming these videos! And I have an email coming your way later this week with some content to share with you…stay tuned! xo-Lindsey