NourishMoveLove has actually been on my radar for a while. I have quite a few of their workouts saved to my “Need to try” YouTube playlist. This was the right length to add onto the end of another workout and finally sample one of their workouts. This is a short but very enjoyable and effective workout. You get cardio using a single dumbbell and the moves themselves will give you some total body strength training. And it is quick! Skip the intro and it is basically a 16:30 minute workout that you can add onto the end of another workout as a finisher, which is what I did this morning. I am definitely going to try some of their other workouts.
There are two exercisers. The trainer, Lindsey Bomgren, does high impact moves. The other exerciser does low impact versions. This is a no repeat workout. Zone 2 is 60-70% of your maximum heart rate so it is meant to be a steady state cardio workout but according to Lindsey she was in Zone 3, too. This workout is done interval style: 40 second of work followed by 15 seconds of rest. There is a timer in the lower right hand corner of the screen counting down the workout time. The warm up previews all of the exercises without dumbbells.
15 Minute Zone 2 Cardio with Weights is 18:21 minutes; 1:50 minute intro, 3:40 minute warm up and 1:10 minute stretch. Equipment: dumbbells. Lindsey is using one 20 pound dumbbell. I used one 15 pound dumbbell for everything except #9; I used a 20 pound dumbbell for that.
- Squat chop (hold one DB by bar with both hands, squat reaching DB to floor and when you stand, chop DB up to one shoulder, alternate sides when chopping)
- Lateral Heisman’s (hold one DB goblet style, shuffle step 3x to the side + one knee raise)
- Hold one DB in both hands by bar, swing it kettlebell style 2x then pass it to one hand and bring it to shoulder and do 2 single arm overhead presses, alternate arms
- Lunge to side reaching DB to floor beside front foot while also hinging torso forward, as you raise out of lunge, pivot to the front while pulling DB to shoulder, raise one knee while twisting elbow of arm holding DB to knee
- Squat jack press jack (hold one DB in both hands, jump out into squat reaching DB to floor, when you jump feet together bring DB to chest, jack feet again pushing DB overhead)
- Repeat #4 on other side of body
- Alternating curtsy/crossback lunges, pass DB hand to hand with each lunge
- High knee run to pattern–3 high knee runs + one hold with knee raises, hold one DB in front of chest with both hands
- Hold one DB in both hands, hinge forward into a deadlift, as you come out of deadlift bring DB to chest then step out to side into a squat, when you stand do an overhead press, alternate sides when squatting
- Hold DB in one hand, stand in split stance and hinge forward, do 3 alternating arm rows to a brisk pace, set DB on floor, switch leg position, pick up DB with other hand and repeat on other side
- 25 second rest
- Set DB on floor in front of you and do hopping toe taps to top of DB for 15 seconds
- Squat jacks, tapping one hand to DB when in squat for 15 seconds
- Hold squat isometrically and hop forward then hop back for 15 seconds
- Stand beside DB, triple step then lateral hop over DB and repeat for 15 seconds
For more info on NourishMoveLove and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
