Length
27:41

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Equipment
Dumbbells (1 heavy pair and 1 light pair) or Resistance Bands
Yoga Mat or miniMat

Focus
Total Body Resistance

Review
With the title Dirty 30 my mom was not sure what to expect, coming into this workout. Turns out this is a total body resistance routine. My mom finds this one harder than Upper Fix and Lower Fix, because it hits everything together. It is similar to Total Body Cardio Fix, but with more of a focus on resistance work. The format of the workout is 4 rounds of 2, minute long exercises. You repeat each round before moving onto the next. There is a 20 second break after every exercise. There are no bonus exercises at the end of the workout. The toughest exercises for my mom are the Chest Fly Raise and the Side Plank Raise, both of which require a great deal of core strength. I really like all the resistance training that is done in this program and my mom has made gains in strength because of it. When she started she could not even complete some

The Exercises
Warm-Up
The warm-up is 3 minutes long to get you loosened up and your heart pumping. The warm-up is the same as in all the other resistance and cardio workouts. It starts with some jogging in place. You then transition into jumping jack. After that are windmills, which are just alternating arm circles. You go forward and then reverse the circles. After that you do some reaches to one side and then the other to stretch out the side. You then alternate reaching down to your toes, to stretch out the hamstrings. These stretches are not static, but are active, so you move the entire time. You then repeat all the warm-up exercises again.

Round 1:
Exercise #1 – Alternating Side Lunge
Grab your heavy weights. Start with your feet together and your dumbells at your side. Step your right foot to the right and bend the knee into a side lunge. Your feet should face straight ahead the whole time. Then step your feet back together and immediately step the left foot to the left into a side lunge on that side. The dumbells should be on either side of the bent knee. Remember every exercise is a minute long.

20 Second Rest

Exercise #2 – Renegade Row
Put one dumbbell aside and get into a plank position, with your feet hip width apart, with the dumbbell in your right hand. Now do one arm rows, bringing your right elbow back and the weight into your side. You should feel this in your lat. You do 30 seconds on the right and then 30 seconds on the left

20 Second Rest

Round 1 – Repeat
Repeat the first round, including the rests.

Round 2:
Exercise #3 – Sumo Row
Grab both weights again and hold them in front of your thighs. Your legs should be spread into a Sumo position, meaning the heels are shoulder width, but the feet are turned out to the side. For each move squat down, while doing an upright row. For the upright row, pull the weights up towards the chin, while pushing your elbows out and up. This exact same exercise is done in T25 Beta Rip’T Circuit.

20 Second Rest

Exercise #4 – Chest Fly Raise
Another Shaun T favorite. Start on your back, with the dumbbells pressed above your chest, and your legs straight together in the air. Lower the legs down, while opening the arms up. Don’t let your feet or the weights hit the floor. Then lift the legs back up, while using your chest to close the weights together up top again. There are all sorts of variations on this move done in Insanity Asylum.

20 Second Rest

Round 2 – Repeat
Repeat the second round including the rests.

Round 3:
Exercise #5 – Squat Lateral Raise
Stand with your feet parallel and your dumbbells by your side. Squat down, pushing your butt down and back and keeping the weight in the heels. As you come up to the top, do a lateral raise, by lifting the weight straight out at your side, forming a T with your chest and arms.

20 Second Rest

Exercise #6 – Tricep Kickback
Start with the weights by your side and your feet hip width apart. Lean forward, bending your knees with a straight back and row the weight up into your armpits to get into the starting position, for the kickbacks. For each rep push both weights behind you, using your triceps, so that your arms end up straight. Your elbows should not be moving, but rather acting as a hinge.

20 Second Rest

Round 3 – Repeat
Repeat the third round including the rests. This time your left food is forward and your right foot is back for the Split Squats.

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Round 4:
Exercise #7 – Side Bend
Grab one weight and stand with your feet facing forward, a little wider than hip width. The weight starts right next to your thigh, while the other hand is holding your hip. For each rep lean to the side with the weight and slide the weight down your leg. Then slide it back up as you straighten yourself back out. Your hips should stay in one place, your are bending from your side. You do 30 seconds on one side and then 30 seconds on the other.

20 Second Rest

Exercise #8 – Side Plank Raise
Set the weights aside and get down into a side plank. You should be turned on your side, resting on your forearm, with your elbow directly beneath your shoulder. Your legs should be out straight with your feet stacked on top of each other. Your hip should be lifted so that there is a straight line from head to toe. Raise your other arm straight into the sky. For each rep lift the top leg up and down, without dropping your hips. You do 30 seconds on one side and then flip and do 30 on the other.

20 Second Rest

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Round 4 – Repeat
Repeat the second round including the rests.

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Cool Down
At the end of the workout there is a 2:30 minute cool down. This cool down uses static stretches to loosen up the body. The stretches include Child’s Pose, Sit and Reach, a shoulder stretch, side stretching and a quad stretch.