Tuesday, April 7, 2015

15-20 min. at Home Total Body Strength Routine w/ Dumbbells

This is a quick routine with classic exercises. Do one set for each exercise. If you are feeling up for it and have the time, then you can run through this routine twice. 

Warm-up: 7-10 minute vigorous walk or on treadmill. Get heart rate up and a little sweaty. Walk at a moderate where you are out of breath, but can hold a conversation. 

Exercise #1: Lunge w/ bicep curl:
Holding dumbbells at your sides, step your left foot forward and bend your knees until your left thigh is nearly parallel to the floor. Make sure you are putting pressure on your heel of the front foot and that you are bending the back foot. As you lunge, curl the weights in front of your chest, palms up. Reverse to return to start, then repeat with the right leg. That's one rep. Do 10 reps each leg 
Lunge w/ bicep curl.

Exercise #2: Squats w/ forward and side arm raises:
Hold dumbbells in front of body, legs wider than hip width distance apart, pull belly bottom and pelvis in and squat down pushing through your heels. When you squat you lift the arms forward, as you stand up arms release down. That’s one rep. Repeat 10 times. Then hold dumbbells along side of body, as you squat lift arm out to the side. Repeat 10 times. 


Forward and side arm raise.

Lateral arm raise.

Exercise #3: Overhead lift:
See image. Make sure legs are hip width distance apart. Keep belly button sucked in, pelvis pulled in and push through heels. That's one rep.
Do 10 lifts.


Squat w/overhead lift.
Exercise #4: Overhead Tricep Extensions:
See image. Make sure legs are hip width distance apart, jeep knees soft and elbows pulled in toward face. Keep belly button sucked in, pelvis pulled in and push through heels. Do 10 extensions.


Overhead tricep extensions.

Exercise #5: Donkey Kick:
See image. Kneel on ground with knees underneath hips and hands under shoulders. Exhale as you lift your right knee, keeping your leg bent at 90 degrees, until your thigh is parallel to the floor. Press your foot up toward the ceiling until a comfortable extension. Inhale and return to start position. Do 10 kicks each leg. You can also add a knee lift out to the side (not shown). Repeat ten times each leg.
Donkey kicks.

Exercise #6: Kneeling opposites hold:
See image. Kneel on ground with knees underneath hips and hands under shoulders. Lift your right leg and left arm, stretching them out from your body and keeping them inline with your torso. Hold ten seconds and then switch, Repeat twice each leg. Remember to keep breath in the nose and out your mouth as you are holding your position.
Kneeling opposites hold.












End with a child's pose, happy baby pose and stretching.

Child's pose.
Happy baby pose.

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