Alrighty…so full disclosure…I have done this exact workout with my trainer, but I did not do it THIS particular day. I DID go workout, albeit 30 minutes…because I had a hair appointment. Priorities!! 😉 So, this is why my hair is down because I can’t be getting that hair tie dent after my blowout…y’all understand. I get asked a lot about what I do to workout, and here is a glimpse into one of my workouts. I almost NEVER workout from home simply because I won’t do it. I will find something better to do, like watch Days of Our Lives, drink coffee…whatever. However, you could do this workout from home if you have a set of dumbbells. I am holding 10lb dumbbells, which might be heavy enough if you do not strength train regularly. If you never do…maybe do weight free at first. If I were at the gym, I’ll put below the weight I would be using, but I don’t have anything heavier than 10lbs at my house. These pictures aren’t great, but it gives you an idea of each move. The only one I did not show you is the tricep dip…you can do this on a chair. I put an example picture, but it was hard to get one myself. Now, I ALWAYS say this…I am NOT a trainer. I go to a trainer when I do these workouts. My form may not look perfect in these pictures, and I can’t take responsibility if you blow your back out or drop the dumbbell on your foot…if you have no clue about form…research it, hire a trainer…something, but I will give some tips below each picture!!
(Do Not rest between exercises (increases your heartrate), rest between sets for 1-2 minutes)
First Set–15 reps each exercise
-Dumbbell squats holding a 40lb dumbbell
Keep feet about shoulder width apart, toes out slightly–you will bend at the hip, knees and ankles. Keep abs tight, spine straight and head up. Try to get thighs parallel to the ground at the bottom of the exercise without going out over the toes…keep a slight bend in the knee at the top of the exercise.
-Oblique dips with 15lb dumbbells
Bend your body while lowering the weight close to the floor, now bend the opposite way and raise the weight to about rib cage–exaggerate the movements and keep swapping sides.
-Push up to plank
Start in a push up position, keeping hips low (don’t stick your butt in the air), go down to the elbows, then back to push up position. Hold abs tight.
Second Set–15 reps each exercise
-Dumbbell Reverse Lunge 35lb dumbbell
Hold the dumbbell as shown, lower your body into a reverse lunge and then back to standing, repeat 15 times, and then switch legs. Biggest thing to remember is to drive the weight off the HEEL, not your toes. You should not feel any knee pain, and keep abs/core tight.
-Dumbbell straight leg deadlifts 25lb dumbbell each hand
I look slightly bent, but start with your torso straight and legs about shoulder width apart. Keeping the knees stationary, lower the dumbbells over the feet, bending at the waist and keeping the back straight. In other words, never arch your back. Move down until you feel a stretch in the hamstring, exhaling as you do. Push your hips back by pushing weight through the heel, return to starting position, keeping spine neutral. Inhale as you return.
Position your hands shoulder width apart on a secured bench/chair. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.
Third Set–15 reps each exercise
-Standing side raises 7.5 lb dumbbells each hand
Start with dumbbells at your side, slight bend forward and slight bend in the knee. Keep the raise to the side, don’t lift to the front. Do not swing or use momentum to bring the weight up, lift until you are parallel to the floor. Do not lift above this, hands shouldn’t go past the elbows.
-Standing shoulder press 12.5 lb dumbbells each hand
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head. Pause, and slowly return the weight to the starting position.
All sets done twice thru
Please feel free to ask questions or leave comments…
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