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Posts Tagged ‘fitness’

January 21, 2015

30 Min. Total Body Circuit Workout

Hello! Today I have a quick circuit workout to share that you can complete at the gym or even in your living room with two sets of dumbbells.

The workout you see below is a similar version of one I put together for a client at the gym yesterday. I always like to try out my own workouts to make sure everything makes sense and flows correctly, so I decided to give this one a go earlier today.

Three rounds of the circuit took me just under 30 minutes to complete and I loved it. I think you will too!

30 minute total body circuit workout


If you want to work out at home, you can easily complete this one with a light and medium set of dumbbells. I opted to throw a resistance band into the mix since I have a couple of those too!

at home dumbbell circuit workout

I used the resistance band for my shoulder presses, but you can substitute a band in all of the exercises marked with an asterisk(*). You would need to wrap the band around a pole or vertical beam for the rows. You can change the resistance of your band by stepping on it with one foot, two feet, or wrapping it around your hands to make it shorter.

If you are unsure about the form on some of these exercises, this workout might be best for you to complete at the gym and on the weight machines first to get you in the groove of the movements.

I used dumbbells for my lateral lunges to throw in some extra lower back work. Make sure you have the proper form of a lateral lunge down before you attempt to add dumbbells. If lateral lunges are new and intimidating, you can choose to do a front or reverse lunge instead.

Cues and Exercise Breakdown

I didn’t have time to take pictures of each exercise this time, but I have shared all of them before in previous workouts! Here are my notes on form and a handful of video breakdowns to help.

• plank

Get into a plank position on your elbows and toes.

Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight anywhere from :30 to 1 minute without letting your back round or arch.

• push-up

Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine.

• squat jumps

Start with your feet a bit wider than your shoulders and your hands on your hips. Stand tall, then come down into a squat position with your thighs slightly higher then your knees.

jump squats

Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating. You can always modify to stationary squats if you’re unsure of the technique.

biceps curls

shoulder presses

(I prefer to do them standing using a resistance band. The choice to sit and/or use dumbbells is really up to you!)

dumbbell rows 

(You can do standing dummbell bent over rows instead.) Be mindful of your posture and don’t arch your back!

• mountain climbers

Start in a straight arm plank position on the hands and toes. Bend your right knee in towards your chest, resting your foot on the floor. Jump up and switch your feet in the air, bringing the left foot in and push the right foot back.

mountain climbers

Alternate your feet as fast (and safely) as you can for 20 reps. One right knee in and then one left knee in is one rep.

• triceps extensions

Sit on the floor and hold one dumbbell in front of you. Slowly roll back, tuck your hips, and think of bringing your belly to your spine. When you feel like you are in the right position, keep your elbows in and push your weight over your head. Bring it down behind you to your lowest range of motion and stack one hand on top of the other to hold the weight.

sitting triceps extensions

Push the weight up and over your head and try to straighten your elbows. Don’t let the weight go any more forward than your shoulders. Slowly bring the weight back down the first position, then back up straight. Switch which hand is on top half way through the set, and keep your core tight throughout the exercise!

Check out this video for tips on the standing version using one arm at a time.

• lateral lunges

Start standing straight. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Push off and bring your right leg back to the center. This is one rep. Remember to keep your weight on your heels. Hold out your arms in front of you to help with balance! You can alternate sides or do 10 seconds on the right, 10 seconds on the left.

• side plank pulses

Start by lying on your side and stack your feet on top of each other. Position your elbow directly under your shoulder. Lift your hips and torso off of the ground while keeping the abs and glutes contracted. Place your hand on your hip. Begin to lower and lift your hips in a small pulsing motion. You can modify this exercise by bending the bottom knee or intensify it by raising your top leg a few inches off of the other.

• burpees

Start with your feet under your hips. Stand tall, then come down into a squat position with your hands on the floor (slightly wider than your shoulders) on the balls of your feet. Quickly kick your legs back and land in a plank position (your body should be parallel to the floor), then return to the squat position and then to the starting position.

Add to the intensity by jumping up at the end!

Please let me know if you decide to give the workout a try. I always welcome feedback, and really do take your suggestions and requests for specific workouts to heart. Happy sweating!

roadie photobomb

(Post-workout sweaty selfie with Roadie photobomb.)

***

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3

January 15, 2015

15 Min. Total Body Dumbbell Workout

Good morning! Today I have a quick and sweaty workout to share that you can complete at the gym or even in the comfort of your home with two sets of dumbbells.

The workout you see below is a modified version of one I put together for a client at the gym. I shortened the length of it by combining some of the exercises (squats with presses, renegade rows, and lunges with curls) then tried it out for myself yesterday. Talk about a doozie!

Considering I completed it in under fifteen minutes, I went upstairs sweaty enough to have to take a shower right when I was done. Don’t ever underestimate what you can get done in just a short amount of time, y’all.

If you only have fifteen minutes to squeeze in a workout, that’s still plenty of time. Grab a light and medium set of dumbbells and give this one a go!

15 minute total body circuit dumbbell workout

Exercise Breakdown

• elbow plank saws

Get into a plank position on your elbows and toes. Make sure your hips are in line with your shoulders, your legs are straight, and your core is tight.

elbow plank saws

Using the balls of your feet, push your body forward a few inches and then back in a saw-like motion. Forward and back is one rep. Really engage your core and watch the level of your back throughout this exercise!

• single leg floor bridges

Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides with the palms facing the ceiling. Lift your left leg off of the ground and flex the foot.

single leg floor bridges

Squeeze your glutes to lift your hips and hold the position for about 2 seconds. Stay on the heel of your bottom foot and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat 10 reps on each side. You want to aim to keep your lifted foot in a stationary hovered position. Don’t let it drop up and down as you bridge.

• split squats to shoulder presses

Grab a set of light dumbbells (you are doing 20 presses in a row!)

Start with your right foot in front and left leg behind. Lift your weights up and even with your shoulders with your palms facing the front. Lower into a spilt squat position and make sure that your front knee is at a ninety degree angle with you knee over your ankle. Keep your body centered and your weight evenly distributed between your front and back legs. Keep your chest lifted and engage your core so you don’t lean forward.

split squat to shoulder presses

Simultaneously press your arms up to a shoulder press while you come up to your starting position. Don’t shrug the shoulders, concentrate on keeping them down. This is one rep. Slowly lower back down to the split squat position and repeat. Switch legs after ten reps.

• mountain climbers

Start in a straight arm plank position on the hands and toes. Bend your right knee in towards your chest, resting your foot on the floor. Jump up and switch your feet in the air, bringing the left foot in and push the right foot back.

mountain climbers

Alternate your feet as fast (and safely) as you can for 20 reps. One right knee in and then one left knee in is one rep.

• alternating renegade rows

Grab your dumbbells and get on the floor in a straight plank position while gripping the weights. Contract your abs and keep your core tight. Slowly lower yourself down into a push-up position.

renegade rows

Keep your body in a straight line from your head to toe without dropping your middle or arching your back. After your push-up, go back to the straight plank position, slightly shift your weight to the right and do a left row. Keep your elbow tight almost brushing it against your side. Return back to plank position. This is one rep. Repeat alternating your rows (right, left, right, left, etc.).

• side lunges with biceps curls

Start standing straight with your dumbbells by your sides and palms facing front. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Your palms face the front throughout the duration of your lunge.

side lunge to biceps curls

Push off and bring your right leg back to the center while simultaneously doing a biceps curl. This is one rep. Complete 10 on each side.

• triceps extensions

Sit on the floor and hold one dumbbell in front of you. Slowly roll back, tuck your hips, and think of bringing your belly to your spine. When you feel like you are in the right position, keep your elbows in and push your weight over your head. Bring it down behind you to your lowest range of motion and stack one hand on top of the other to hold the weight.

sitting triceps extensions

Push the weight up and over your head and try to straighten your elbows. Don’t let the weight go any more forward than your shoulders. Slowly bring the weight back down the first position, then back up straight. Switch which hand is on top half way through the set, and keep your core tight throughout the exercise!

• jump squats

Start with your feet a bit wider than your shoulders and your hands on your hips. Stand tall, then come down into a squat position with your thighs slightly higher then your knees.

jump squats

Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating. You can always modify to stationary squats if you’re unsure of the technique.

This is not a sponsored post, but I do owe a huge shout out to Lorna Jane for providing me with this fabulous activewear! Isn’t it adorable?

renegade row 3

Lineback L/Sleeve Excel Top &  Amy 3/4 Tight c/o Lorna Jane

I love the bright coral color and breathable mesh detail on the shoulders.

lorna jane activewear

Stay tuned for more from them, my friends. There may or may not be an exciting giveaway coming up with the new site launch in just a couple of weeks. Woot!

Let me know if you decide to give the workout a try. I’d love to hear if you came out of it as sweaty as I did. See you later this afternoon!

***

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3

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Although I am a certified personal trainer, the workouts I post are what work best for me and might not be the right type of exercises for you.



I am not a registered dietician and do NOT post everything I eat. All content I post on this blog stems from my personal experience and knowledge, and I recommend consulting a doctor or health professional before making changes to your diet or fitness routine.



Also, please understand that affiliate links may pop up on the blog from time to time. I acknowledge when they appear and always genuinely appreciate your support! ♥



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