Strength Training Workouts

30-Minute Strength Training Circuit Workout

Full body strength training! This circuit workout consists of 16 strength training exercises; working every major muscle group in just 30 minutes. I’ve teamed up with the Minnesota Beef Council to share this full-length, Beef Strength Workout — all you need is a set of dumbbells!

STRENGTH TRAINING AT HOME.

This 30 minute circuit workout is all about strength training at home using a set of dumbbells. That’s the name of the game for me right now, 4 months post-baby.

I’m commonly asked:

• ‘What workouts do you suggest for someone trying to get pregnant?’
• ‘I’m pregnant, what workouts are safe for pregnancy?’
• ‘I’m X weeks post-baby, what workouts should I start with to get back into a fitness routine post-baby?’

Strength Training.

Strength Training. Strength Training. Strength Training. In all seasons, I suggest women lift weights. 

Which is why I’m excited to have my friends at the Minnesota Beef Council back on the blog with a NEW, full-length workout video: 30 Minute Full Body Strength Training Workout.

And for you cardio junkies, trust me, this full body workout is sure to raise your heart rate and make you sweat.

In my opinion, the previous workout I filmed with Becky and Jared from the Minnesota Beef Council — 30 Minute Pyramid Workout — is one of the hardest workouts on the blog.

Here’s a fun fact: I filmed this 30-Minute Pyramid Workout at 12 weeks pregnant. And when we filmed this new Strength Circuit Workout I was 12 weeks postpartum. 

In which video do you think I was stronger? If you guess, the first pyramid workout, you’re right.

Which is why resistance training is the name of the game for me right now.

Benefits of Strength Training Post Baby

Weight lifting builds lean muscle mass which fires up your metabolism. Not only do you burn calories while lifting weights, but you burn calories for hours after your weight training session as well.

But more importantly, lifting weights increases strength. Most women lose strength and muscle mass during pregnancy. According to this study published in Medicine & Science in Sports & Exercise, researchers found that women who had a wide range of fitness levels, all lost some leg strength and upper-body strength at six weeks postpartum.

Why Beef for Strength?

Weight training breaks down muscle mass. Trust me, you’ll feel it 1-2 days after doing this workout; it’s called delayed onset muscle soreness or DOMS.

Beef is a high quality protein source full of amino acids, vitamins and minerals to help refuel and repair broken down muscle.

Check this graphic from the MN Beef Council Strength Guide: 

Hello protein, zinc, iron, B vitamins, riboflavin, niacin, and selenium!

A balanced diet that includes high-quality protein and other nutrient-rich foods is an essential component for building and maintaining strength.

For family-friendly, beef recipes visit mnbeef.org. Or check out these quick links to our personal favorite weeknight beef dinner recipes on the blog: 

• 5 Simple Dinner Ideas Using Beef
• 3 Beef Dinners to Stock Your Freezer
• Beef + Veggie Kabobs
• Grilled Beef Burgers

You can also find a selection of American Heart Association approved, heart-healthy beef recipes here.

And since we’re including fun facts in this blog post here’s another…

FACT: After intense exercise or physical training, high-quality protein supports muscle recovery and repair. A 3-ounce serving of lean beef provides between 25-30 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise (Minnesota Beef Council).

I would consider this 30 Minute Strength Circuit Workout intense exercise. So grab your dumbbells, crush this full body dumbbell workout, and refuel with a beef dinner.

The Workout: 30-Minute Strength Circuit Workout

This 30 minute circuit workout consists of 16 strength training exercises. Pairing large muscles groups together — legs and shoulders, chest and back — for a full body workout at home. 

The workout is broken down into 4 blocks of work. Each block consists of 4 strength exercises: base, build, stable and unstable.

We’ll start with a base exercise targeting 1-2 muscle groups. Then progress to a build exercise or a large dynamic movement, targeting multiple muscle groups. Followed by a stable exercise where both feet remain on the ground. And finishing with an unstable exercises where we are moving unilaterally to challenge balance, core and small stabilizing muscles as well as large major muscle groups.

We’ll perform 10-12 repetitions per exercise and repeat each block x 2 sets; except block 4, core will only be completed once. 

Equipment: Medium-to-Heavy Set of Dumbbells. I suggest anywhere from 8-20 lbs. I also suggest having multiple sets of dumbbells to adjust weights throughout the workout. Try starting each set with a heavier set of dumbbells and drop or adjust dumbbells as needed when you feel your muscles fatiguing.

Instructions: Follow along with the workout video at the top of this post. I’ll be sweating with you through each strength exercise, providing form cues and motivation to complete each set.

As I mentioned above, the workout is broken down into 4 blocks. Each block consists of 4 strength exercises: base, build, stable and unstable. We’ll perform 10-12 repetitions per exercise and repeat each block x 2 sets. Except block 4, core, will only be completed once. 

Alternatively, you can work off the workout outlined below (watch the video at the top of this post if you need a demonstration of these exercises).

BLOCK 1: LEGS + SHOULDERS

1. Base: Single Arm Squat + Press 
2. Build: Hinge Swing + Single Arm Thruster 
3. Stable: Hold Reverse Lunge + Single Arm Shoulder Press 
4. Unstable: Alternating Reverse Lunge + Press + Pass 

X2 Sets (right side of the body first set, left side of the body second set)

BLOCK 2: LEGS + BICEPS 

1. Base: Front Lunge + Side Squat 
2. Build: Front Lunge + Side Squat + Bicep Curls 
3. Stable: 1.5 Bicep Curl 
4. Unstable: Lunge Hold + Bicep Curl + Upright Row 

X2 Sets (right side of the body first set, left side of the body second set)

BLOCK 3: ARMS (CHEST + BACK  + TRICEP)

1. Base: 1.5 Push Ups
2. Build: Push Up + Push/Pull DB on Towel
3. Stable: Alternating Single Arm Back Fly 
4. Unstable: Row + Tricep Kick + Tap Back 

X2 Sets (right side of the body first set, left side of the body second set)

BLOCK 4: CORE 

1. Base: 2 Count Knee Tucks 
2. Build: Single Knee Tucks 
3. Stable: Slow Crunches 
4. Unstable: Crunch + Twist + Press + Pass 

X1 SET

Minnesota Beef Council

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.

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