Low Impact Strength & Cardio // Dumbbell Workout

Low Impact Strength & Cardio // Dumbbell Workout is another incredible total body metabolic strength workout from Heather Robertson. Wow! I was working very hard and got an excellent workout in just over 35 minutes. This workout is made up of 3 circuits: an upper body circuit, a lower body circuit and a core circuit. It is done interval style. Each exercise is done for 45 seconds followed by 15 seconds of recovery. During the recovery, Heather previews the next exercise. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. Each circuit is made up of 4 strength exercises and one low impact cardio move. The cardio move also doubles as additional strength work for the muscle group you are working. If you are challenging yourself with your weight selection, then your heart rate will elevate with every exercise. I know I needed my recoveries!

Low Impact Strength & Cardio // Dumbbell Workout is 36:45 minutes; 2:30 minute warm up and 2:30 minute stretch. Equipment: dumbbells and a fitness mat. Heather has 3 sets of dumbbells. I don’t know what the weights are but I am guessing, from doing so many of her workouts, that the lighter dumbbells are 5 and 10 pounds. I am not sure what the heavier set is, but if I had to guess, 15 pounds. What is listed below are the weights that I used.

Upper Body Circuit:

  1. Front & side raise (straight arm front raise alternated with straight arm side raise) (7# DBs)
  2. 1-arm press (alternating single arm overhead press) (15# DBs)
  3. Push up & row (holding DBs in straight arm plank, do one tricep push up + one renegade row each arm) (20# DBs)
  4. Skull crushers (10# DBs)
  5. Shadow box (alternating front jabs) (5# DBs)
  6. Repeat #1-5

30 second recovery

Lower Body Circuit:

  1. Side lunge & squat (alternating side lunges with a narrow squat between each side) (20# DBs)
  2. Deadlift & lunge (alternating reverse lunges with a deadlift between each side) (20# DBs)
  3. Sumo squats (25# DBs)
  4. Curtsy lunge & leg lift (curtsy/cross back lunge and when you stand, lift leg that crossed back straight to side, alternate sides) (one 20# DB)
  5. Skate and press (alternating curtsy lunges, touch one DB to floor when in lunge and press both DBs overhead when changing sides) (5# DBs)
  6. Repeat #1-5

30 second recovery

Core Circuit:

  1. Toe touch (lay on mat, legs extended straight to ceiling, holding one DB in both hands, crunch up, reaching DB toward feet) (one 15# DB)
  2. Reverse crunch (lay on mat, arms are extended straight to ceiling and holding one DB, legs are also straight, lower legs a few inches off the floor, then raise them and do a reverse crunch, pushing legs over DB–arms are held isometrically the entire time) (one 15# DN)
  3. Russian twist (holding one DB in both hands with legs raised of floor) (one 8# DB)
  4. Crab dance (in crab, raise one leg and tap foot with opposite hand, alternate sides)
  5. Mountain climbers
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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