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Posts Tagged ‘Workouts’

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

October 7, 2014

Favorite No Equipment Needed, At-Home Workouts

Hello! Today is moving quickly and speeding by faster than I can keep up.

Since I missed yesterday’s training run (my reasoning is legit… promise), I have miles to make up today on top my normal Tuesday strength training workout. I know I’ll be just fine.

When I am not preparing for a race, I will often put together workouts at the gym that involve strength training circuits and cardio equipment.

You gotta do what you gotta do!

Considering I have zero motivation to leave my desk and actually get to the gym today, I thought it would be good (for you and me both!) to roundup my favorite HWG at-home workouts.

None of the workouts you see below require the use of equipment and can be completed practically anywhere. Click the title link for video demonstrations and routine details!

10 at-home circuit workout roundup

• HIIT At-Home Workout

One of your favorites I’ve posted yet, according to Pinterest.

HIIT at home workout

30 Min. Running + Circuit Workout

Perfect for your front yard or on your next travel adventure!

Travel Running Circuit Workout

60’s Outside Fall Workout

Get outside and enjoy a no-equipment full body workout while you still can!

60's Fall Outside Workout

100 Fitness Pilates Inspired Workout

A lot of these moves came straight from my favorite group fitness class: Fitness Pilates.

100 At-Home Cardio and Pilates Inspired Workout.jpg

CrossFit (Inspired) Cardio + Core Workout

Skip the box and incorporate these no-weight-required movements into a WOD you can do at home!

CrossFit Cardio Core Workout

Pounce + Balance Cardio + Strength Workout

A collection of my favorite toning and balance exercises mixed with a little bit of cardio to give you a full body workout in under 40 minutes.

Pounce + Balance travel workout

12 Minute Circuit Training Workout

One of the first (and quickest) workouts I posted on the blog! Please excuse the randomness of this post if you happen to click over.

12 Minute Circuit Training Workout

Spring At-Home HIIT Workout

Spring time or not, you can complete this HIIT workout in or outdoors.

Spring HIIT Outside Workout

Deuces Running + Circuit Workout

Here’s a body weight resistance and running workout I put together on a whim that turned out to be killer.

Deuces Running + Circuit Workout

30 Min. At-Home HIIT Workout

Go on and HIIT it!

30 Min. At-Home HIIT Workout

You can find more HWG workouts posted on the Fitness Page.

Have a great rest of your Tuesday!

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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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