Quick Full Body Workout!

I had little time between clients this evening, but still managed to fit in this energizing full-body workout.

Equipment: dumbells, jump rope, mat

Program: perform exercises in a circuit, resting minimally between each.  Repeat a few times if you have the time!

Exercises:

  • (20) weighted walking lunges
  • 1 minute bodyweight reverse lunges
  • (10) single-leg deadlift with dumbbell row (each leg)
  • 1 minute jump rope
  • (15) dumbbell squat press
  • 1 minute bodyweight squats
  • (10) bicep curls
  • 1 minute mountain climbers
  • (10) overhead triceps extension
  • 1 minute front kicks

Kettlebell HIIT

This workout is focused on the legs, but there are a few little ‘breaks’ built in that target your arms.  Performing the moves in a continuous circuit creates the HIIT/cardio component where you get more bang for your workout buck!

Equipment: Two (2) kettlebells (heavy and light) or two dumbbells work just as well.

Program: 30 seconds work/10 seconds rest x 10 round.  Rest about 1 minute and repeat for a total of 3 times.

Exercises:

  1. Goblet squats
  2. Sumo deadlifts
  3. Single arm overhead shoulder press (right)
  4. Single arm overhead shoulder press (left)
  5. Side-to-side squats (stay low!)
  6. Sumo squat to high pull
  7. Cowboy walk (stay low!)
  8. Overhead triceps extensions
  9. Kettlebell bicep curls (or dumbbell)
  10. Squat with alternating reverse lunge combo

 

 

Kettlebell Core Workout

No lie, this workout is a bit hard.  You are switching exercises quickly though and the longer duration of the AMRAP let’s you really dig in and work on your form.  Remember to keep your hips down and line with your spine during the plank exercises to maximize the work on your core!

Equipment: kettle bell (maybe one heavy, one lighter), mat

Program: (10) reps each/8 minutes AMRAP.  Rest about 1 minute and repeat.

Exercises:

Goblet squats

Mountain climbers

Curtsy lunge (right, then left)

Plank hops

Squat w/high pull (right, then left)

Plank jacks

Woodchop (right, then left)

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

Full Body Pyramid Workout

All you need is one set of dumbbells for this quick workout that will target you from head-to-toe. Moving through the exercises with little rest will get your HR up too!

Equipment: set of dumbbells

Program: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each exercise, circuit-style.  Resting only as needed.

Exercises:

Plank w/dumbbell row

Burpees

Bicep curls

Overhead press

 

Full Body Workout

Equipment: dumbbells, bench or chair, jump rope, exercise ball, mat

Program: Complete the following circuit-style 2-3 times.  Minimal rest between exercises. 1 minute rest between rounds.

Exercises:

  • Wide bent over row 15
  • Triceps dip 15
  • Jump rope 1 min
  • Lunge with bicep curl (10 each leg)
  • Squat to overhead press 15
  • Burpees 1 min
  • Push ups 15 min
  • Ball hamstring curls 15
  • Mountain climbers 1 min