Dumbbell Cardio

Full body cardio workout utilizing light dumbbells for an added burn.  Even without the added weights this is a great cardio workout!

Equipment: light dumbbells

Program: 30 seconds each exercise x 3 rounds.  Rest about 1 minute between rounds.

Exercises:

  • Buttkickers
  • Lunge knee lift
  • Criss cross pick ups
  • Squat punches
  • Shuffle lunges
  • Jump squats
  • High knee run
  • T-jacks

I’m back and NEW workout!

I’m back from my trip to Spain and ready to jump right into workouts!  I had plenty of exercise walking the Camino, but I sure missed my quick workouts at home.  Enjoy this basic full body workout and stay tuned for more fun this Fall!

Equipment: mat (optional), timer (download the free Gymboss timer to your phone!)

Program: 30 seconds work/10 seconds rest x 6 rounds.  Rest about 1 minute and repeat 3 times.

Exercises:

  • High plank hold
  • Squat jacks (or squats)
  • Mountain climbers
  • Reverse lunge to knee lift hop (or no hop) – right leg
  • Reverse lunge to knee lift hop (or no hop) – left leg
  • Push-ups

Leg HIIT

*Please note that I forgot to film a demo of the last exercise (long jump + (2) jacks back) — Oops!

This is my favorite workout so far this week!  There are a lot of exercises, but it goes quickly.  I taught a version of this to my Barre Cardio class and added light dumbbell arm work between sets for an added challenge.

Equipment: none (or light dumbbells if you add the bonus arm exercises)

Program: 20 seconds work/10 seconds rest x 12 rounds.  Repeat for a total of two times (or 3 times if you dare!)

Exercises:

  1. (2) jacks + (2) jabs
  2. speedskaters
  3. high knees
  4. squat jack + alternating touch
  5. shuffle + alternating lunge touch
  6. bunny hop + squat
  7. criss cross + tuck
  8. jump squat + pulse
  9. knee drivers (right leg)
  10. side shuffle + knee lift
  11. knee drivers (left leg)
  12. long jump + (2) jacks back

Bonus dumbbell arm work between sets: (1 minute) overhead press, front/side raises, punches

Hotel Room Tabata

No equipment, no problem!  This workout is a little longer than 15 minutes, but still quick and requires you and a little floor space.
Equipment: nothing
Program: perform each superset Tabata-style; 20 sec work/10 sec rest x 8 rounds.  Rest about 1 minute between each superset.
Exercises:

  • Plank with alternating arm row & triceps dip
  • Burpees & high knee run
  • Mountain climbers & star jacks
  • Walking plank & jump squats

Fast Full Body Burner

15 minutes is all you need to fit in this high-energy full body burner.  If you have more time, add another round (or two!)

Equipment: mat, dumbbell, medicine ball (optional)

Program: 45 seconds work/15 seconds rest x 4 rounds.  Rest about 1 minute between rounds.

Exercises:

  • weighted v-ups with twist
  • push-ups
  • ball slam squats (no ball – bodyweight touchdown squat jumps)
  • plank hops

Tabata Arms

Equipment: dumbbells, mat (optional)

Program: Tabata 20 seconds work/10 seconds rest x 8 rounds each round.  Rest about 1 minute between rounds.

Exercises:

Round 1: 

High knee run + push ups

Squat jacks + push ups

Skaters + push ups

Burpees + push ups

Round 2: substitute push ups with shoulder press

Round 3: substitute shoulder press with overhead triceps extension

Round 4: substitute overheard triceps extension with bicep curls

Cardio with a side of arms!  Go heavy with your dumbbells to maximize the arm work.

Inner Thigh HIIT

Equipment: dumbbell

Program: 15 minutes AMRAP (as many rounds as possible)  Minimal rest between exercises and rounds.

Exercises:

  • 10 Squat jacks with gate swing
  • 20 Alternating side lunges with hop
  • 10 Scissor jacks
  • 10 Plie squat with overhead press
  • 20 Side-to-side squats
  • 20 Scissor abs
  • 20 Glute bridge with inner thigh squeeze

During each exercise concentrate on contracting your inner thighs.  Set your timer for 15 minutes and count how many rounds you can complete.  If you have time, repeat and try to beat your score!

 

February 15 – Cardio Strength Combo

Equipment: dumbbells, mat

Program: 2-3 rounds, circuit style.  Rest about 2 minutes between rounds.

Exercises:

  • (15) squat with overhead press
  • (15) wide row
  • (15) push ups
  • 1 minute burpees
  • (15) split lunge (right) with overhead triceps extension
  • (15) split lunge (left) with bicep curls
  • 1 minute squat jumps
  • (15) single leg hip lift (right, then left)
  • 1 minute mountain climbers

A workout to work you head to toe, including your heart!

February 10 – Cardio Abs

Equipment: mat, dumbbell

Program: 3 rounds, circuit-style.  Minimal rest between exercises.  Rest about 1 minute between rounds.

Exercises:

  • (20) Reverse crunch + toe touch
  • (10) Plank jump + jack
  • (20) Weighted bicycles
  • (10) Elbow plank + side-to-side hops
  • (15) Tabletop sit-ups
  • (10) Tuck jump + jump back

Not your basic ab routine.  Adding a dumbbell and plyo moves keeps things interesting!

February 5 -Lower Body Workout

Check out video demo below!

Equipment: dumbbells

Program: 30 seconds plyo/10 reps weighted x 3 sets each superset.  Rest about 30 seconds between plyo and weight exercises.  Rest about 1 minute before moving to next superset.

Exercises:

High knee run & front squats

Skaters & alternating side lunges

Wide burpees & goblet squats

Flutter lunges & reverse lunges

Build muscle and power with today’s lower body circuit.  Combining a plyo with a weighted move keeps your muscles guessing!