30-Minute Strength Training Workout With Dumbbells

get ready to work your whole body with Barry's bootcamp senior instructor and move with coach Ingrid clay thanks Ali so go ahead grab one set medium to light weights and let's get ready to do this all right guy is gonna start with a quick little warm up unit starting a partial squats feet shoulder-width apart come all the way down bring it up halfway give me a two-second hole up here and then right back down nice to control chest up make sure you don't curve that back nice and controlled all the way down halfway up hold one two so right now we're warming up your leg glute your hamstring right there almost there we're gonna drop to the ground next one it's a push-up squat combination increase that heart rate get ready to drop in five four three two one so you're gonna drop to the ground hit that push-up come into that squat hold it then go right back is that push-up you go definitely have modifications here we got to drop to your knees in that push-up go ahead and drop to your knee step it in you don't need to jump it in all the way down push-up hit that squat nice and controlled guys we got about 10 seconds right here I know consecutive you're never gonna stand it up again we're gonna go into some skaters keep that heart rate going get ready to stand it up in five four three two one we're gonna top side to side of course you can modify that you don't have to add the jump if you're not there yet that's okay it's perfectly fine stuff for you more sides attack you and those skaters nice and low you should feel the quad burn do I do you feel the quad bar yeah two seconds here ladies I guess almost there you're gonna take it into a squat alternating washed up next for 30 seconds I'm gonna go into town for a second nice a good job in five four three two one squat alternating lunch down again you gotta modify this take up a job little closet should be on fire mine are already this is the warm up your own Lazare in five four three two one nice Oh check it out towel off we're gonna grab the weight and we're gonna move on to the first round alright ready to go okay it's gonna be starting in a squat alternating back lunge with the shoulder press C wonderful your weights down here squat back lunge press in the back lunge back into your squat oh nice to control [Music] right what we got another 20 seconds here make sure you're at about a ninety degree angle when you hit that bag lunch you want to make sure that you can see your toe you're taking the test squat deadlift side right in five four three two look keep that squat go into deadlift [Music] come up side right squat Archie lower back chest up in that deadly through your heel that rate deadly diarrhea nice to control guys if you ask me your side rain go ahead and [Music] by right you have 20 seconds here yeah is it really good they're working at mostly shoulders and like this round five second we don't wish to see little squat upright row in five four three two one they're gonna drop it down into that sumo squat you're gonna hit us some o'clock turn your toes out come up after that upright row good modification here if you need a monocle guy lighter weights just drop down pull it the weight sizes so yeah fifteen seconds here guys we're gonna have a little fun we're gonna hold that's the most why so we're gonna keep the upright row all right you get ready to hold it ladies in five when you say fine I knew it three two one hold it let's keep that upright row let's keep it going yes you can oh you're coming to the end of this circuit you got 20 seconds here we're gonna drop that way it's a little pulse okay get ready to drop it we got 15 seconds here yes you can yes do it hold it you only got 10 seconds left you can almost there get ready draw that way in five four three two one drop stay low well Paul said this is enough to get real right now right all of their guys that if Paul let impulse I'll give you 10 seconds to shake it out then we're gonna go right back low again oh yeah right there I know shut up keep that for you ten seconds you got 10 seconds almost there ladies stay with me 5 4 3 2 1 10-second shake out we're going right into a sumo five four three two one drop down knees in Wow all right this is all glutes here all glues bring it on squeeze it you got about 15 seconds right here we're gonna turn it up a notch we're gonna go with just it was a squat jump I'm thinking about the beach oh yeah good thank you Ali don't like that glue come on guys over there in five four three two one we know sweetie eyes we got 30 seconds squat jump let's go I know but this actually helps believe it or not right yeah you don't look there earn that water break you got 15 seconds boom how much there come on 10 seconds I know oh look there have you got a pulse it can't jump if you're not there yet that's fine go go go 4 3 2 1 Oh check it out oh crap the water we do that one more time I know hey do that one more time don't look there stretch it out a little grab some water if you need so we're gonna go again you go about ten seconds I know we're gonna pick up those wait this isn't the time to if you need to drop dead you got two sets of weights you could drop two lighter set into that whole round again just a little lighter let's grab in five four three two one drop it into that squat back lunge press squat back lunge squat back lunge right back into that school you got 30 seconds shoulders and legs perfect combination shoulder sprain to body small in legs everything you got 15 seconds here thing almost there we're gonna switch to that deadlift squat lateral raise in five four three two one taking it to that's why arsenal or back side ring siren nice to control I suppose Daedalus you and me show you stuff in about a 90 degree angle pull through your heel squeeze the glue the top side race control that weighs on that side right there's no need to rush the lift take your time again if you need to alternate that side right alternate that's alright you still full of burner right you still feel it yes 20 seconds here Oh 15 seconds we're going back into your favorite one we're gonna say that do a little squad of right row I think why did I put that in there because you need it yeah why do you make that switch goodbye four three two one spread those legs how about let's go see you won't try right row elbows are high here put your chess boards just slightly yeah 15 seconds they're never gonna hold it I can go up right row only almost there 10 seconds another modification see if you got a shot that way in a hold and just hold it without that right roll in five four three two one hold it all right Roley I pick that but back keep that chest up yes you can your shoulders should be burn it just quad right you can always track down to one weight since you gotta drop down to only you only have ten seconds here but we're going to that pause oh you're gonna drop that way your five four three two one drop your weight you got 30 seconds here yes you can I'm gonna give you that ten-second shake I'll go so you know it's coming yes you can you got 20 seconds here breathe oh okay you guys 10 seconds ladies two seconds stay with me four three two one only two seconds so you go right back into it get ready to drop it back into that to apply in five four three two one knees in oh yeah oh yeah don't forget it hello there Oh breathe good news is this is the last one in this circuit but you got two more you're ready go to your squat down here 5 4 3 2 1 watch it wait for you go to that job and let's go you only got 30 seconds that water break is coming earn that water break whew you're almost there 20 seconds fifteen seconds really you only got ten seconds here five four three two one yeah shake it out we got a 30 second recovery here I know they were gonna move on to biceps back a little more shoulders may be on the floor come back guys you have 15 seconds here whoo let's start making our way to the floor we're gonna be starting a push-up alternating rolls with the side plank really good feeling good girl just drop it down in five four three two one all right get into that wide push-ups and push-up row [Music] push-up row push-up blank Oh she'll play now guys you don't have to bring this weight up in this link if that's not where you are it's perfectly fine about 30 seconds here ladies don't like push out it's a little bit quieter here when we do these you almost there though get about five seconds we just stand it up good five four three two one let's stand it out whoa bent over a double row she ended up straight hammer curl showed up Hut oh you want your feet a little bit shoulder-width apart here Archie lower back cuts up elbows right in the middle back squeeze the shoulder blades stand it up elbows in hammer straight up press modification you can go into that double row you can Alton a your hammer curl and then alternate your oppressive unita whoa thirty seconds 20 second some real work going on here today we're gonna go to that over reverse row next bicep curl reverse shoulder peasant in five four three two one your palms are gonna face the front elbows in the back reverse row stand it a bicep curl palms face you for her shoulder press reach over reverse roll curl reversal make sure you have that arching we're back you gotta modify this take the weight down you got 30 seconds here yes this is the gangster one not gonna lie this is the gangster combination right here it's working the biceps twice because when you hit the reverse row you hit the vices hit them again and then you'll do it get your shoulders up ten seconds ladies boom I'm gonna take it to a white girl and kill divide this in five four three two one take your elbows by your thigh oh my girl we got 30 seconds here okay if you want to try to keep the elbows by the side here have a tendency to have bring them off keep him nice and controlled we got 15 seconds make sure you keep your knees soft right now your tire so you need your help from your lower body you want to keep your knees soft don't pull three lower back almost there we're gonna hold it we're gonna hold it we're gonna take it in and out in five four three two one oh nice and slow here nice a spa hey if you gotta shake it out shake it out you got 20 seconds right here yes you can you're almost there you talk to the floor and take it up all right we're going into a push-up its he'll jump in your push-up instead it's help jumper me yes you can get ready to go there yeah five four three two and one drop those weights you're gonna drop it down push up Soto in the push-up bring it in stand it up tuck down burp it push-up in push-up so I come in tuck top [Music] so I'm doing an intermediate level here's a tuck jump you just jump it in whoa you're almost there five four three Oh 30 seconds break how we feel we'll do it one-on-one on there that's good how are you feeling all right all right there we got about 15 seconds and we're going through that one more time almost there all right ten seconds get ready to drop it down push up alternating rolls side plank let's do it in five four three two one [Music] here feel here no go away 20 seconds left that's all that matters is that we're still here ten seconds five four three two one dan Durda whoo bent over double row hammer shoulder front sorry hammer curl shoulder Hut back down Oh [Music] another modification you can go into that double row you can alter Nate your hammer curl and then alternate your press if you need to all right hello yours use that brain [Music] oh okay 15 seconds good good I can hear you we're in it together get ready to switch it up inside three two one bids it over palms face the front get that reverse bicep curl reverse right whoa reverse we're hot bicycle reverse Christ keep those knees off you know my shoulders not even getting a little tired so I'm using my legs to help me get that weight off whoo [Music] [Music] five four three two one shake it off shake it white girl no no you need to longer shake out you can always take a long shake out I'm gonna take it up a notch well let that way come Wow if it isn't already for like 20 pounds it's gonna feel like 40 yeah you already take it in and out in five four three two one we could have halfway oh ha ha 20 seconds here first your shoulder the process we're about to drop it to the floor push-up tuck jump Oh Burpee that's coming back it's the last window ten seconds here five four three two one stop those weights hit that ground last one of these guys pushup tuck up even if you join the modification give it a try guys give it a try like once you don't know where you are unless you actually try it [Music] two seconds five four three two one how's it going alright how off grab some water last one last second yes you can hit the floor we got a little bit of chest we're gonna work those triceps and you know I want a couple other things in there so grab your weights lay it down so you want to lay it down this will be your one position your - is he gonna come down into that chest press but guess what we're gonna add that butt lift you're gonna squeeze the glue the top bring it back up you can also add the core in here tighten your core as you bring it up squeeze the glue push up nice to control here make sure you breathe on the work you got 30 seconds here we gotta go just triceps getting back to ten you got to bring those legs in the air next we're gonna hit a little bit of a core you're gonna take it to testify skull crusher with a clutch all right I know you got 15 seconds a sweaty 100 guys pin 5 4 3 2 1 legs up turn those weight in but with weights in you're gonna drop it into that fly and lock in those elbows drop it down it's you're a skull crusher then give me a punch nice and controlled guys beautiful fly goal crusher make sure your chin comes up towards the ceiling Eric orange try not to rest you're ten on your test whenever you rest your challenge has to hit about 20% of your core when you take it up towards the ceiling we're working over 70 that's more guess what summer bodies are made in the winter so let's make some summer bodies all right drop it into that fire bring it in skull crusher straighten those arms go into that crunch here guys you got 20 seconds here we're gonna keep that skull crusher though okay keep that skull crusher we're gonna take it and tough it up with the overhead tricep extension all right you got ten seconds here fly-in school straight grunt let's so it's if I switch it up in five four three two one we're gonna keep that Skullcrusher I'm gonna straighten my legs come up into that sit up and then hit that overhead and then I'm gonna bring it down really slowly nice and control push your back up against the floor go into that skull crusher again tighten your core come up into that fit up hit that overhead string those arms then bring it down nice and slow you can either put your feet on the ground here I'm straining my legs that kind of takes things up a notch because you really force that core to you all of their core to get up make sure you keep those elbows in though that overhead you got about 20 seconds right here we're gonna flip it over next bring it down nice and slow even when you bring it down you want to make sure your chin is up towards the ceiling we got less than 10 seconds we're gonna flip it over tricep push-up alternating tricep kickbacks in five four three two one let's flip it over so tricep push-up it's a little different than that why push-up we're gonna walk those leaps in getting to get a minor Pike on your knee I like a wide stance here gives you more stability drop it into that tricep push-up bring one orma kick back Oh back down tricep push-up back down you guys on your knees here oh it's tempting going your knees drop down to those knees you still get that workout my triceps are burning they are on fire here guys especially if you feel like your forms being compromised - absolutely because we get tired you start to shake and it's better to make the switch alright gonna take it up his and up and down plank in five four three two one move those cleats on the side we're gonna drop down on our forearm you're gonna come up whoa back down bring it up back down again guys we got got to your knees drop to your knees oh whoa there in five four three two one whoa you get 30 seconds here I don't know about you but my triceps were like shaking on this one we got one more time guys this is the go it seems like an easy one it's deceptive but it's not it's a really hard one you got this guys what we're gonna do it one more time we're almost there you got ten seconds with you one more let's do it let's almost get into position here guys on your back grab your weights chest press butt lift in five four three two what we [Music] right the control guys I know these can be challenging but you are where you are start where you are and build up to it I mean we're still all strong you know you gotta find it sometime you know so you got it you got this it's all about the journey in stores arrive are the butt lifts whichever one comes first almost there guys you got about 15 seconds here way to bring those legs up you're gonna go into that ball crusher fly chest fly in that crunch over there get ready to make your switch in five four three two one legs up drop it down exact fly goal crusher shut up [Music] let me try to push that back against the floor you keep that goal crushing when you hit that fly you always want to keep your core engaged here so this is a good reason to add the crunch because the crunch hooks remind you oh my core always they can't he's just always been a jerk or you got 20 seconds right [Music] it's so important inhale exhale on the work take your time there's no need to rush the left I see these so many times everyone's going so fast quality over quantity all right get ready drop those legs go crush your sit up overhead in five four three two one keep that goal crusher come into that sit up overhead [Music] it's a very focused very everything is so engaged right now you have to be focused I mean you're engaging those arms your chest your core and you want to make sure form is everything guys you got 20 seconds and I'm being careful because I want to make the most out of my core here so I'm gonna take it down slow yes my shoulders are very 10 seconds we're gonna flip it over hold hands 5 4 3 2 1 Oh hip it over we're going into that tricep pushup Oh alternating rows here weights in just a tad tricep pushup hopefully any tricep kickback I'm sorry if I said rope [Music] [Music] ah the workout it's steel tanks don't hear these so don't feel like you're not doing it because you have to drop to your knees Rockne you're doing it how'd you go finishing that up and down plink all right in five four three two one move those weights out the way you got 30 seconds start low bring it high [Music] [Laughter] seconds [Music] five four three two one well we should go back into child pose huh and just breathe good job ladies thanks judge go ahead and bow before your back we're gonna bring those knees in deep breath inhale exhale so down got heart rate deepen your breath take your right leg across it of your left away both knees in hold it deep breath inhale exhale okay it's an amazing job cooldown is as important as the workout this stretch so important for recovery for your body deep breath inhale exhale both knees in again towards either armpit this time here and you can gently rock your body back and forth massage is fine you did a lot of standing back exercises you might be feeling it a little there you're not used to that so go ahead and rock back and forth flip your hands underneath your knees and look let's rock it up and down give yourself about three good rocks or massaging your spine laughs why feet hit the floor let's roll up on to our tippy toes pulls in hands on the ground straighten the leg slowly stand there I snuck in here and just hang here palms to your shins all right all right shut up [Music] your eyes mr. punch but the front hand of your hands at your heart chakra deep breath inhale exhale deeper breath inhale love Excel fear hey guys do so funny Foster [Applause]

Channel: POPSUGAR Fitness

Views: 1,625,799

Rating: 4.8772454 out of 5

Keywords: POPSUGAR Fitness, FitSugarTV, workout class, fitness, fitness video, 10 minute workout, bikini body, work out, class fitsugar, Full-Body Workout, cardio workout, popsugar, 30 minute workout, popsugar workout, hiit workout, workout with weights, ingrid clay, barry's bootcamp, bootcamp workout, calorie burning workout

Id: fjzdyBWx9AI

Length: 34min 12sec (2052 seconds)

Published: Sun Jan 13 2019

Reddit Comments

[u/The-Joyful-Yogini]

This was a great workout! I am sweating...well maybe that also has to do with not having the air conditioning on..lol!...no matter..this was still a sweat building, lean muscle building and totally do-able workout. How do you like to start your day?