Fuel The Sweat Series (2 of 6)
Welcome back, sweat enthusiasts! We’re stoked to roll out the second installment of our Fuel The Sweat Series for 2025. If you loved the bodyweight vibes of Series 1, get ready to level up—this time, we’re tossing a dumbbell into the mix. Don’t have one? No sweat (well, figuratively).
Grab a water jug, a backpack with books, or anything that adds a slight resistance to fire up those muscles. We have video links to guide you through each move so you can nail form and feel like a pro. Let’s fuel that sweat and make it happen!
FUEL: Granola Greek Yogurt Frozen Fruit Bowl
Before we crush this workout, let’s talk fuel. This Granola Greek Yogurt Frozen Fruit Bowl is your go-to for a quick, healthy, and muscle-loving meal. It’s packed with protein, carbs, and a frosty twist to keep things refreshing post-sweat.
Ingredients (Serves 1):
1 cup plain Greek yogurt (full-fat or 2% for creaminess)
1/2 cup frozen mixed berries (strawberries, blueberries, raspberries—your call!)
1/4 cup granola (look for low-sugar, whole-grain options)
1 tbsp honey (optional, if you like a touch of sweet)
Directions:
Scoop the Greek yogurt into a bowl.
Toss the frozen fruit on top—let it sit for a minute if you want it to soften slightly, or dig in right away for that icy crunch.
Sprinkle the granola over everything for texture and a slow-release carb boost.
Drizzle with honey if you’re feeling fancy. Stir it up or layer it pretty—your bowl, your rules.
Why It Works: Greek yogurt delivers protein to repair those muscles you’re about to shred, while the frozen fruit brings antioxidants and quick energy. Granola? That’s your crunch and stamina fuel. Eat this pre- or post-workout—it’s a win either way.
SWEAT: Full Body Dumbbell Blast
Grab that dumbbell (light to moderate weight—think 5-15 lbs depending on your level) and let’s hit a full-body scorcher. This workout’s got two AMRAPs (As Many Rounds As Possible) to test your grit, plus a core finisher to seal the deal. Check the video links if you need a form refresher!
Video Links:
Warm-Up (5:00 Running Clock):
2:00 Cardio Choice (Jog, Bike, or Row—get that heart pumping!)
10 Alternating Bodyweight Lunges
10 Dumbbell Curl to Press
10 Up-Downs
Workout:
AMRAP x 9:00:
5/5 Single Dumbbell Bent Over Row (5 per side—watch that back stay flat!)
5/5 Single Dumbbell Ground to Overhead (5 per side—power up!)
10 Up-Downs + Mountain Climbers (drop, pop, and climb it out)
Rest 3:00:
Hydrate, breathe, psych yourself up.
AMRAP x 9:00:
Same as above: 5/5 Bent Over Row, 5/5 Ground to Overhead, 10 Up-Downs + Mountain Climbers.
Goal: Match or beat your first round’s score. You’ve got this!
Score: Total rounds + extra reps. Jot it down to flex on yourself later.
Core Finisher (For Quality):
Accumulate 3:00 in any plank variation (Tall Plank, Low Plank, Side Plank—mix it up!).
Twist It: Every break, grab your dumbbell and knock out 20 Weighted Twists (10 per side).
Why This Rocks
Adding that dumbbell isn’t just for show—it’s science. Resistance ramps up muscle activation, boosting strength and endurance while torching calories. The AMRAP format keeps you honest—push hard, rest smart, and chase that score. Pair it with our yogurt bowl, and you’re feeding your body exactly what it needs to recover and dominate.
Ready to feel unstoppable? Smash this workout, savor that bowl, and stay tuned for Series 3—we’re just getting started. Happy sweating!
