LIFT LEAN 30 Minute Lesson Plans By Rachel Holmes

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Lift Lean 30-Minute Dumbbell Workout Plan

Class Duration: 30 minutes Equipment: Dumbbells Format: 8 exercises (45 seconds work, 15 seconds rest), repeated twice Focus: Full-body strength, toning, and endurance Music: Pure Energy Go 45:15 HIIT 17

Warm-Up (5 minutes)

Main Workout (20 minutes)

Each exercise is performed for 45 seconds, followed by 15 seconds rest. Complete all 8 exercises, rest for 1 minute, then repeat the circuit.

1. Dumbbell Squat to Press (Thruster): A full-body movement combining a squat with an overhead press to engage the legs, shoulders, and core.
2. Dumbbell Deadlift: Focuses on hamstrings, glutes, and lower back by hinging at the hips while lowering the dumbbells.
3. Dumbbell Bent-Over Row: Targets the upper back and biceps. Hinge at the hips, row the dumbbells toward your hips.
4. Dumbbell Forward Lunge (Alternating): Stepping forward into lunges while holding dumbbells at your sides, working quads, glutes, and core.
5. Dumbbell Chest Press: Lying on a mat or bench, press dumbbells overhead to engage chest and triceps.
6. Dumbbell Renegade Row: In a plank position, alternating rows with dumbbells to engage your back, shoulders, and core.
7. Dumbbell Lateral Raise: Standing, lift dumbbells out to the sides to target shoulders.
8. Dumbbell Russian Twist: Seated, holding a dumbbell, twist from side to side to engage the obliques and core.

Cool Down (5 minutes)

Workout 2 LIFT LEAN 45:15  Kettlebell 

Lift Lean 30-Minute Kettlebell Workout Plan

Class Duration: 30 minutes Equipment: Kettlebell Format: 8 exercises (45 seconds work, 15 seconds rest), repeated twice Focus: Full-body strength, endurance, and core

Warm-Up (5 minutes)

Main Workout (20 minutes)

Each exercise is performed for 45 seconds, followed by 15 seconds rest. Complete all 8 exercises, rest for 1 minute, then repeat the circuit.

1. Kettlebell Goblet Squat: Hold the kettlebell at chest level and perform deep squats to engage quads, glutes, and core.
2. Kettlebell Swings: Use your hips to swing the kettlebell to shoulder height, engaging glutes, hamstrings, and core.
3. Kettlebell Deadlift: Focus on hamstrings, glutes, and lower back by hinging at the hips and lowering the kettlebell.
4. Kettlebell Clean and Press (Alternating Sides): Perform a clean to shoulder height, then press overhead to engage the full body.
5. Kettlebell Reverse Lunge (Alternating): Hold the kettlebell at your chest while stepping backward into lunges, working glutes, quads, and core.
6. Kettlebell One-Arm Row (Alternating): In a staggered stance, row the kettlebell toward your hip, focusing on the back and biceps.
7. Kettlebell Russian Twists: Seated, holding the kettlebell, twist from side to side to engage obliques and core.
8. Kettlebell Halo: Circle the kettlebell around your head to engage shoulders and core while improving mobility.

Cool Down (5 minutes)

• Hamstring Stretch: 30 seconds each side
• Chest and Shoulder Stretch: 1 minute
• Hip Flexor Stretch: 30 seconds each side
• Triceps Stretch: 30 seconds each side
• Deep Breathing and Relaxation: 1 minute

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