Twenty-Minute Triple Threat

A spicy little dumbbell triplet you can do on the fly

This workout has so many benefits!

First, it requires minimal equipment and space. All you need is a pair of dumbbells and a small area of space - yes, you can actually do this in your living room, hotel room, or even your office (if you have a shower available afterward!)

Second, it provides key elements important for the health and vitality of mid-life women. This workout targets muscle strength and bone density with the Devil’s Press/Thruster combo and the sequence finishes with plyometrics and a cardiovascular endurance kick with the lateral jump over a dumbbell.

Third, it is time-efficient and can be done in about 20 minutes, so when the Universe throws you a curveball and your “me-time” is challenged, we’ve got your back!

Warm Up

AMRAP 5minutes (As many rounds as possible in 5 minutes)

• 5 Up-Downs

• 20 Mountain Climbers (Right + Left = 2 repetitions)

• 10 Air squats

Movement Practice

Take 5-10 minutes to select your dumbbell weight for the workout. Ideally, select the same pair of dumbbells for all 3 movements. The Devil Press will likely be what limits the weight. Select a weight where you can do at least 5 Devil’s Press repetitions confidently with excellent form. The weight should be on the moderate side (rather than heavy) even with the low repetitions because the goal is speed. Your score is the total number of completed rounds so you want to work for the entire 3-minute interval accumulating repetitions and rounds.

• Movement options:

  • If you do not have dumbbells available, the workout can be performed with just body weight. Substitute burpees for the Devil’s Press, jumping air squats for the thrusters, and draw a line on the floor (or use a broomstick, piece of tape, or PVC pipe over which you will do the lateral jumps).

  • Mix and match! If the Devil’s Press is not accessible to you, substitute burpees, but feel free to use dumbbells for the thrusters.

Workout

HOW TO: Set a timer for 5 x 3-minute intervals with 1 minute of rest in between. Perform each movement in sequence for as many rounds as possible in 3 minutes. When the next interval starts, pick up where you left off from the previous 3-minute interval. Your score is the number of completed rounds of the 3 movements over the 5 rounds.

AMRAP 3 minutes x 5 rounds.

• 4 Devils Press (Alternative: Burpees)

• 6 Dumbbell thrusters (Alternative: Jumping (or grounded) Air Squats)

• 10 Lateral jumps over a SINGLE dumbbell (Alternative step over the dumbbell without jumping or lateral jump over a line on the floor)

Rest 1 minute between each 3-minute interval

Score: Total number of completed rounds.

Cool Down

Today we are showing some love to an often-overlooked part of our body that, ironically, is at the center of everything we do - our SPINE!

15-minute Spine-Strengthening Yoga from Five Parks

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