30 Minute Workout with Jog/walk/run session
General
Beginner
Dumbbell
Plan Details
The 30 Minute Workout with Jog/walk/run session routine by ghjr504 is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.
Perform these exercises in succession, resting between the last set before the circuit starts again. Remember to pick a dumbbell weight where you can comfortably complete the reps required. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Any
30 Minute Workout with 1hour jog/walk/run session
Est. 240 min
22 exercises
Dumbbell Arnold Press
2 Sets x 15 Reps
Hundreds
1 Set x 15 Reps
Dumbbell Deep Push-Up
2 Sets x 10 Reps
Dumbbell Squat
2 Sets x 15 Reps
Dumbbell Deadlift
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell Arnold Press
1 Set x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Weighted Crunch
1 Set x 15 Reps
Dumbbell Squat
1 Set x 15 Reps
Dumbbell Deadlift
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 10 Reps
Running
1 Set
Dumbbell Fly
3 Sets x 10 Reps
