This workout requires some dumbbells light ones are just fine, but if you’ve got a few sets, switch between them as you need. Do you listen to your body as you workout? Do you push to a point of fatigue? No one is going to do it for you, you have to do it yourself and the hard part is that only you know that point. Challenge yourself to learn a workout and then learn to push harder each time you do it. My favorite quote related to fitness is:
Side step squat & dumbbell pull down: start with feet hip width apart and parallel, take your arms overhead with dumbbells in hands. Step out to a wide squat position with your right foot, and pull your elbows down toward your hips. Step back together pressing the weights back to the ceiling, repeat stepping to the left. Alternate sides for 60 seconds. (This can be done without weights, or be made into a squat jack by jumping out to the squat position)
Mountain climber for 30 seconds
Plie & Row: Stand with feet wider than your hips, toes turned out toward a 45 degree angle, (full turnout is not needed) palms face your body as you plie down bringing your hips down toward knee level. Keep head & chest up, imagine you are sliding down a wall. As your press through your heels to come back to standing, draw the weights up toward your chin, bringing your elbows up to shoulder height. Repeat for 60 seconds.
Mountain climber for 45 seconds
Hook to 90 degree fly: Start standing with feet hip width apart and parallel, dumbbells in hand, elbows at 90 degrees at your sides. Step your right foot behind you and hooked toward the left side of your body so that you get a stretch through your left hip. As you step your feet back together, lift your elbows up to shoulder height, knuckles point straight forward. Repeat x15, then switch sides
Shoulder sequence: Stand with feet hip width apart and parallel, soft knees, abs tight, elbows at 90 degrees at shoulder height. Flip up to goal posts and back to knuckles forward. x15 Hold up in goal posts (knuckles to ceiling) and pull your elbows to your hips, press back up to bring elbows to shoulder height x15 Hold up in goal posts and squeeze your shoulders back x15
Mountain climber for 60 seconds
Bridge sequence: Lay on your back, knees bent, feet flat and hip width apart or slightly wider. Squeeze your glutes to lift your hips up toward knee height (keep focus on glutes) x15 Hold lifted at top and pulse higher x15 Hold hips high and extend your right leg up to the ceiling, lower hips toward the floor and lift back up x15 Hold hips high and pulse higher x15 Repeat with left leg extended up.
Bring knees to chest to stretch out low back and hips
Bicycle for 60 seconds
Triceps sequence: Bring knees bent and feet flat, arms extend to ceiling with weights in hands. Hips can come lifted up off the mat slightly to engage glutes. (they can also rest if you need a rest!) Keeping elbows tight toward each other and pointed straight to the ceiling, lower your weights toward your ears and press straight back up (for this to be most effective, elbows stay in the same position and merely bend to lower the weights the more additional movement, the less you are concentrating on the back of the arms) x10, Hold at halfway so elbows are at 90 degrees and take tiny pulses up x10 Come back to full range of motion x10 Hold at halfway and squeeze your elbows toward each other x10 Last 10 full range of motion
Bicycle for 90 seconds, last 30 seconds as fast as you can go while still controlling the movement.
Need modifications? Pictures? Video? Shoot me an email and I’d be happy to post them!