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Posts Tagged ‘Workouts’

October 22, 2014

20 Min. Plyometric Circuit Workout

Can’t get to the gym tonight but want to get in a good sweat after work?

If you have access to a set of dumbbells, you can complete this fat burning circuit workout in twenty minutes or less!

Plyometric exercises generate quick, powerful movements that work multiple muscle groups at the same time. They are great to get your heart rate in the “fat burning zone” and are very popular in boot camp and Insanity type of workout classes.

I often incorporate plyometric exercises into my workouts and absolutely love them. Something is always burning somewhere.

I didn’t want to spend too much time working out last night, but I wanted to still get the most out of my workout session.

Keeping that in mind, I put together the total body workout you see below, and am happy to report that it had me sweaty in no time!

at home plyometric circuit workout


There are three circuits with three exercises included in each one.

Simply go through each circuit of exercises three times, consecutively.

Rest until you feel ready to start the next circuit.

Each circuit takes about five minutes to complete, so (technically) you are resting for about five of those twenty minutes!

living room workout at home

I have a feeling that I will need to start taking pictures of me actually doing the workouts I post.

I love trying and posting new exercises, but the more dynamic they are, the harder they are to explain in words.

For now, I have included video or picture demonstrations for each exercise. Please use them and listen for form cues!

Videos + Demonstrations:

plie squat jumps

bridge chest presses

(If you don’t feel comfortable doing the bridges, take them out and do floor chest presses!)

(Watch your form if you do the bridges.)

v crunches

split jumps

diamond push-ups

(You can put your knees on the floor for a modification.)

(Be careful not to arch your back!)

side elbow plank twists

single arm dumbbell swings

single leg reaches

plank knee twists

If you aren’t comfortable doing high intensity power movements like jumping, this workout probably isn’t for you.

Please be mindful of your posture during all of these exercises. Avoid arching your lower back and keep your core tight! If you decide to give this workout a try, I would love to hear if you liked it.

***

Well I’m off. I am going to be spending the rest of my day and night traveling back and forth to Lansing. I am meeting my dad and grandmother for dinner before they fly back to Florida and am excited to see them!

Have a great rest of your Wednesday!

*Although I am a certified fitness professional, I will always recommend checking with a health care professional before adding anything new into your fitness routine. I create and share workouts at various levels that work for me, which may not always be the best exercises and/or workouts for you. Always listen to your body and modify as needed! <3

October 15, 2014

At-Home Dumbbell Strength Workout

Thank you all for your warm congratulations and thoughtful comments on today’s post! I am incredibly anxious to see how the next couple of months unfold and where I end up getting into the fitness industry again.

Also, I apologize for a delay in getting back to some of your emails. I have tried my best to keep up with everything, but have definitely slacked in my responses over the last week or so. I have a hot date with my laptop tonight to catch up, so thank you for your patience!

Anyways, I have another at-home workout to share with you this afternoon! If you enjoy these types of workouts, I recently shared a round up of similar ones that don’t require any equipment.

Today’s focused on using dumbbells for resistance and alternates between upper and lower body exercises. A Peripheral Heart Action (PHA) (great for blood flow and circulation!) workout, if you will.

At-Home Dumbbell Strength Workout

I used inspiration from a series of Quick & Easy Strength Workouts for Runners via Women’s Running for the lower body exercises, and all of the upper body exercises came from my own dumbbell arm workout I shared over a year ago!

(Ohhh, that video demonstration… I’m embarrassing. But hey, at least I attempted to show you the moves myself. Please keep in mind this workout was created and shared before my certification. Even so, I stand behind the advice I give in the video and hope you enjoy me rambling.)

All you need to complete this workout is dumbbells and a stability ball!

At-Home Dumbbell Strength Training Workout


I used a set of 10 and 5 lbs (for the lateral raises), but need to invest in a set of 15s for exercises like lunges and chest presses. If you don’t have a stability ball or bench, you can use a chair, but please be careful.

at-home dumbbell strengthening exercises

You could also use “real” benches at the gym and complete this workout there! Every now and then I take workouts like these to the weight room.

I decided to include links to every exercise, just in case you don’t feel like clicking through the links I mention above or watching my video.

You’re welcome.

Video Demonstrations

Squat Thrusts (modified burpees)

Dumbbell Bench Press (You can use a stability ball instead of a bench.)

Inch Worms

Dumbbell Rows (You can do standing Dummbell Bent Over Rows instead.)

(Don’t arch your lower-back!)

Mountain Climbers

Dumbbell Biceps Curls/Shoulder Presses

(Listen for cues in this Hammer Curls/Shoulder Presses video)

Dumbbell Lateral Lunges (<- gotta love Cathe!)

Dumbbell Lateral Raises

Squats (You can hold a dumbbell in the middle like the lateral lunges.)

• Dumbbell Triceps Extensions (Start with two arms.)

(Using one arm at a time is the advanced version.)

Dummbell Romanian Dead Lifts

Side Bends (bonus for a hint of core to finish you off!)

***

Let me know if you decide to try the workout. I always welcome feedback.

Enjoy the rest of your Wednesday!

*Although I am a certified fitness professional, I will always recommend checking with a health care professional before adding anything new into your fitness routine. I create and share workouts at various levels that work for me, which may not always be the best exercises and/or workouts for you. Always listen to your body and modify as needed! <3

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dailymile



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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