Quads & Biceps

Here’s the sister to the glutes & triceps workout.  Combine the two workouts for a nice leg and arm day!

Equipment: dumbbells, bench

Program: 12 reps x 3 sets each pair.  Rest minimally between exercises.  Rest about 1 minute between pairs.

Exercises:

Bulgarian squat & standing bicep curl

Alternating step-ups with knee lift & alternating hammer curl

Walking lunge & serve-the-platter

Glutes & Triceps

Here’s a basic workout comprised of a few favorites for glutes and triceps. Maybe next workout will be quads and biceps?!

Equipment: dumbbells, mat, exercise ball

Program: 12 reps x 3 sets each glute/triceps pair.  Minimal rest between exercises.  Rest about 1 minute before moving onto next pair.

Exercises:

  1. Curtsy complex & standing overhead triceps extension
  2. Ball hamstring curl & supine skullcrusher
  3. Single-leg deadlift & triceps kickback

 

Legs & Core Workout

Fire up those legs with this circuit that also targets your core.   Bonus buy-in and buy-out with 10 burpees!

Equipment: dumbbells, mat

Program: 12 reps each x 3 rounds, circuit style.  Rest minimally between exercises.  Rest about 1 minute between rounds.

Exercises:

  • Dumbbell squats
  • Walking plank (6 each arm)
  • Dumbbell deadlifts
  • A-frame abs
  • Reverse lunge with twist (6 each leg)

 

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 12 – Rear View Focus

Equipment: dumbbells, mat

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

Exercises:

  • (20) Alternating curtsy lunges
  • (15) Squat with calf raises
  • (20) Split lunge, sumo, switch
  • (10) Single leg hip raise (right, then left)
  • (15) Reverse hip lifts

Glute-focused lower body circuit.  Strong glutes give you more power when doing other activities, like running, walking and stair climbing!

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!

January 28 – Lower Body

Equipment: bench, dumbbells

Program: 10 reps x 3 sets.  Rest about 30 seconds between sets.  Rest about 1 minute before moving onto the next exercise.

Exercises:

Straddle squat jumps

Bench side squat (right, then left)

Side squat with leg lift (right, then left)

Step up with knee lift (right, then left)

Step up with rear leg lift (right, then left)

Bench static lunge (right, then left)

Bodyweight straddle squat jumps

This workout can be done with or without dumbbells.  Your bodyweight can provide great resistant on it’s own!

January 24 – Rest or Rewind

Lower Body Rewind

Equipment: dumbbells, mat

Program: 1 minute weighted/30 seconds plyo/30 seconds rest each superset.  Rest about 1 minute before moving on to the next superset.

Exercises:

  1. Front squats & squat jumps
  2. Reverse lunges & jumping lunges
  3. Squats with alternating side leg lift & squat jacks
  4. Surrenders (5 right, 5 left, switch) & tuck jumps
  5. Single leg deadlift (right) & burpees
  6. Single leg deadlift (left) & mountain climbers
  7. Alternating side lunges & skaters

Legs for days!

January 22 – Lower Body

Equipment: dumbbells, mat

Program: 1 minute weighted/30 seconds plyo/30 seconds rest between each superset.

Exercises:

  1. Front squats & squat jumps
  2. Reverse lunges & jumping lunges
  3. Squats with alternating side leg lift & squat jacks
  4. Surrenders (5 right, 5 left, switch) & tuck jumps
  5. Single leg deadlift (right) & burpees
  6. Single leg deadlift (left) & mountain climbers
  7. Alternating side lunges & skaters

Legs for days!

January 17 – Lower Body Super Drop Sets

Lower Body Super Drop Sets

3 sets of each superset — 10 reps, 9 reps,  8 reps.  Minimal rest between each set.   Rest about 1 minute before starting the next superset:

Front squats & single leg bridge (right, then left)

Split lunge (right, then left) & deadlifts

Goblet squats & bench step downs (right, then left)

Walking lunges (two lunges equal one rep) & jump squats