One move. 30 reps. Can you handle this Dirty 30 Birthday Workout?
Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
My 30th birthday is only a few days away (March 11th for anyone keeping track)! I am pretty excited for all the things 30 is going to bring. I’ll be getting married, going on a honeymoon, and, if I can convince Will, getting Moose a puppy brother or sister (hint hint!).
30 will also be filled with races and fun workouts. I have a bunch of Rock’n’Roll Races on the calendar including the Dallas Half, Philadelphia Half, Savannah Half and San Antonio Half! (Get $15 off any US or Montreal full or half Rock’n’Roll race (excluding Vegas) with code: RNRRNB2018). I may also pepper in a few Austin races.
I’ll also be doing a lot of fun cross training workouts in my newly beefed up home gym. For my birthday, my parents offered to get me some nice gym equipment! Now, instead of a lonely yoga mat and a makeshift workout bench (aka a Yeti cooler), my home gym now consists of a Bowflex Xtreme SE and a Nordic Track Commercial 1750 treadmill! I’ve been using them both for about two weeks now and am slightly obsessed. I’ll be sure to do a full review of each in the coming weeks.
Anywho, I can’t let my 30th birthday pass without putting together a special 30th birthday workout! I wanted to create a workout that can be done anywhere with limited space (#noexcuses) and that would also challenge the whole body. I thought about all the workout moves out there and decided that Woman Makers (usually called Man Makers but I’m renaming them because #girlpower) would be a great way to ring in 30. Woman Makers are a total body combo move consisting of a push-up, dumbbell row, dumbbell clean, front squat and push press. It’s a killer move, which is exactly what a 30th birthday workout needs!
So, without further ado, get amped for this simple yet sweat inducing Dirty 30 Birthday Workout!
How To Do Woman Makers:
Step 1: Position a pair of light to medium weight dumbbells parallel to each other on the floor in front of you, about shoulder-width apart. Get into starting position by squatting down and grabbing the dumbbells. Be sure to keep your back flat, core engaged, and wrists under the shoulders.
Step 2: Step or jump both legs back so that you are in a plank position, holding the dumbbells under each hand. Your weight should be in your toes and hands, your core should be engaged and your butt should be down (everything in one straight line).
Step 3: Do a push-up.
Step 4: After your push-up, stay in plank position and do a one-arm row with the weight in your right hand, bringing your elbow up as high as you can. Place the weight back down and do a one-arm row with the weight in your left hand. Place the weight back down.
Step 5: Hop your feet in (as if you’re doing a burpee) and rise back up into a squat position. As you do so, clean the weights by quickly pulling them up to shoulder level.
Step 6: Explosively rise up to stand and press the weights overhead, palms facing toward each other.
Step 7: Lower the dumbbells back to your shoulders, squat back down and return the weights to starting position. Repeat for 30 reps!
Check out this video to see it in action:
After you crush this workout, celebrate and refuel with my Sugar Free Dark Chocolate Almond Butter Cake!
Have a fun workout, healthy-living tip or healthy recipe to share? Add it to the Wild Workout Wednesday Link Up! (full rules here)
Have you ever done Woman Makers?
What’s your favorite combo move?