This week I’m revving up out workouts by adding some weights! If you have access to dumbbells or a barbell or kettlebells that’s great. If not, you can modify most moves to perform them without weight, or you can choose a different exercise from previous workouts to substitute. Implementing weight training significantly increases calorie burn, especially post workout. Adding weights allows your body to burn calories up to 24 hours post-workout. It’s also a good idea to consume a form of pure protein post weighted workouts, whether it be a bar or shake. Whey protein is great for helping your body burn fat and gain lean muscle, while your metabolism is still firing from your workout.
DAY 1 (Arms and Abs)
45 seconds work – 15 seconds rest
3 sets (15 rounds)
Knee Tuck Crunches
Curl and Press
Hundreds – This is a classic pilates move that is great for the core. Lay on your back with legs straight and lifted to 45 degrees, arms at sides. Crunch up, and pump arms up and down slightly while keeping your legs still. If this is to difficult, bend your knees so that they are at a 90 degree angle.
Knee Tuck Crunches – Balance on your tailbone and lean back onto your forearms. Lift feet off ground and straighten your arms and lift up as your tuck your knees to your chest. Lean back and straighten legs without letting them touch the ground and repeat. You can also do this sitting at the edge of a bench (see pic)
Front Raises – Holding a medicine ball or dumbbell, stand with feet shoulder width apart, weight in front of hips. Keeping arms straight, raise weight to chest level and slowly lower to start. Keep your shoulders down and your torso still. If you find yourself shrugging your shoulders and leaning back to lift the weight, then you are doing too much weight. This should be an isolated movement of just the arms, and targeting the front of your shoulders.
Curl and Press – Stand with feet hip-width apart, a weight in each hand, palms facing out. Curl weights to shoulders, then press weight straight overhead rotating so your palms are facing out. Reverse movement and lower and repeat.
Overhead Abs – Lay with legs straight, arms overhead holding a dumbbell or medicine ball. Sit up keeping legs down and straight, reaching weight overhead, as you sit up straight. Lower down by curling slightly forward, so that you aren’t hyperextending your back. (I am holding an 8 lb ugi ball in this picture)
DAY 2 (Legs)
50 seconds work – 10 seconds rest
4 sets (16 rounds)
In and Out Squats
Lunge Kick (Right)
Lunge Kick (Left)
Squat to Side Kick
In and Out Squats – Stand with feet close together with weight on your shoulders. Lower into a squat and stay low as you hop your feet out wide and back together. Keep in the squat position with butt low throughout. You can also do this without weight and keep your hands behind your head.
Lunge Kick (Right) – Step your right leg back into a lunge. Come up and kick your right leg forward and straight, touching your foot with your right hand. Lower back into a lunge and repeat. Majority of your weight should be on your left leg.
Lunge Kick (Left) – Repeat the previous move, but switch legs. Step your left leg back and then kick forward reaching right hand to left foot.
Squat to Side Kick – Stand with feet shoulder-width apart and arms bent at chest. Squat down and as you come up lift and kick your left leg out to the side and extend your left arm. Recoil arm and lower leg back into another squat and come up kicking and punching to the right. Continue alternating sides. To add challenge do this holding a weight on your shoulders (sandbag, barbell or dumbbell in each hand)
DAY 3 (Total Body)
30 seconds work – 10 seconds rest
3 sets (18 rounds)
Plank Jack Pushups
Kettle Bell/Dumbbell Swings
Lunge and Twist
Sumo Squat to High Pull
High Knees + Drop Down
Plank Jack Pushups – Start in plank with feet together and arms slightly wider than shoulder-width. Jump feet out wide and lower down and up into a push-up. Jump feet back together and repeat. If the push-up is, or becomes, too difficult, just jump your feet out and together and only perform the plank jack.
Kettle Bell/Dumbbell Swings – Hold weight with both hands in front of you, legs shoulder width or wider apart. With straight arms, squat slightly and bring the weight back between your legs, and push through your heels as you swing the weight forward and up to in front of your face. Squeeze the glutes and squat again as the weight comes down to back between your legs as you repeat in a continuous motion. Be sure to keep your shoulders relaxed and use your legs and core to lift the weight. This can be done using a kettlebell or a dumbbell.
Lunge and Twist – Stand holding a weight at chest level with both hands. Lunge with left leg forward, bracing abs and twisting to the left. Rotate back and stand back to start and repeat with the right leg and twisting to the right. Repeat alternating sides. You can also do this without a weight. To make this more challenging, hold the weight with straight arms out at chest level throughout.
Sumo Squat to High Pull – Stand with legs wide and toes slightly turned out, holding a dumbbell in each hand or a barbell down in front of you. Lower down into a squat and as you come back to the top, pull the weight/weights up toward your chin by bending your elbows out to the sides. Lower weight to start and repeat.
High Knees + Drop Down – Start standing. Do 5 high knees, then drop down to your stomach, hands up by shoulders. Push back up to standing and repeat. Lift your knees up as high as you can and on the high knees. The trick to an easier get-up from a drop down is to first lift your upper body and then the lower (worm-like motion)
Plank Rows – Grasp two dumbbells and come into plank position with the weights on the floor, palms facing in and shoulder-width apart. Contract your core and glutes, then perform a dumbbell row with one arm, bringing the weight to slightly above your hip along side your ribs. Return the dumbbell to the floor and repeat with the opposite arm. Add a push-up between rows for more of a challenge. If you do not have dumbbells, do Plank Shoulder Taps. Come into plank and alternate tapping opposite hand to shoulder (3rd pic).
DAY 4 (Glutes)
45 seconds work – 15 seconds rest
3 sets (15 rounds)
Single Leg Bridge (Right)
Single Leg Bridge (Left)
Single Leg Deadlift (Right)
Single Leg Deadlift (Left)
Sumo Pulse Squats
Single Leg Bridge (Right) – Lay on your back with your right foot rested on an elevated surface (step, bosu ball, etc) and your left leg lifted straight up. Push through your right heel and lift your hips up into a bridge, squeezing your glutes. Lower slowly and repeat, keeping your left leg lifted throughout. If you don’t have something to elevate your foot, these can be done from the ground. Using elevation, and especially an unsteady surface, will utilize the glute more.
Single Leg Bridge (Left) – Repeat the previous exercise, but with your left leg planted and your right leg extended up.
Single Leg Deadlift (Right) – Stand with your weight on your right leg, holding a weight in front of you. Hinge forward, lifting your left leg behind you, lowering the weight towards the floor. Raise back up to start, trying to keep your left foot off the ground. You can hold the weight with one hand or both, whichever is more comfortable for you. If you do not have a weight, you can still do the move without.
Single Leg Deadlift (Left) – Repeat the previous exercise, but balancing on your left leg.
Sumo Pulse Squats – Stand with feet wide and toes pointed out slightly, holding a weight with both hands down in front of you (optional). Lower down into a squat, trying to get your thighs parallel to the ground. Pulse up and down, while remaining in the squat for the entire time.