Combination Dumbbell Workout

This workout uses dumbbells in a combination of moves that will work your entire body….we will hit abs, legs, arms and even your delts and back. You should be able to use the same set of dumbbells for all moves, but adjust weight accordingly if needed.

You will do 2 sets of the following workout, resting 2 minutes between sets. Move from each exercise within a set with no rest, but take your time while performing each move, to insure that you’re doing them correctly.

2 sets

Rotated Row – 10 reps/side
Elevated Plank Lateral Raise – 10 reps/arm
Crunch and Tap – 20 reps
Squat & Raise to Upright Row – 12 reps
Weighted Rotations – 12 reps

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Rotated Row (left/right) Start in a shallow squat, hinged forward and holding a weight in each hand, arms extended down. Pull your right elbow back, squeezing your right shoulder blade toward your spine while you twist to the right while remaining hinged at the hips. Straighten arm to start and repeat. Complete reps, then repeat on other side.
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Elevated Plank Lateral Raise (left/right) Get into plank with one arm on a step/bench and grasp a dumbbell in the other hand by your side, palm facing in and feet wide. Keeping your entire body rigid, raise your arm up and out to your side by contracting your delt muscle, until your arm is at shoulder level and parallel to the ground. Hold for a moment before slowly lowering to the start. Be sure to keep your hips and shoulders square. Complete reps then repeat on the other side.
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Crunch and Tap Lay on your back holding a dumbbell with both hands above your chest, legs lifted with knees above your hips bent 90 degrees. Holding the weight still, crunch up. Lower shoulders down then tap your toes to the ground, keeping your knees bent (1 rep). Come back to start position and repeat.
Squat & Raise to Upright Row Stand with your feet slightly wider than hip width, holding dumbbells in front of your thighs, palms facing your body. Lower into a squat until your thighs are parallel to the floor while lifting your arms forward up to shoulder height. Lower your arms as you return to standing, then lift your elbows out to the sides, bringing the weights to your chest. Simultaneously, rise onto the balls of your feet, flexing your calves. Return to standing, lowering arms to front of thighs. Works: deltoids, upper back, core, legs, calves.

Squat-with-front-raise-BUpright-Row

Weighted Rotations Stand holding dumbbell at chest with both hands, feet together. Twist 90 degrees to the right, then 180 degrees to face left. Keep your abs tight and move fast. Bring to center. (1 rep). Next rep you will turn left from center, 180 degrees to face right and then back to center. Alternate the side you start with. Be sure to use your abs to twist, and keep your hips forward.
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Quick Cardio HIIT Training

This is a HIIT workout that will allow you to get some cardio in by really elevating your heart rate! While HIIT workouts are a great cardio workout regardless, this one has more cardio-specific moves…with a little bit of weight involved.

Like other HIIT workouts, you will have a set amount of time for work, followed by a short rest. Since this is a cardio workout, pace yourself but also push yourself. Make the most of the 45 second work time.

45 sec work – 15 sec rest
3 sets/18 rounds

Deadlift Burpees
Bench Top Toe Touches
Jump Squats

Left Arm Kettlebell Swings
Right Arm Kettlebell Swings
High Knees + Get-ups

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Deadlift Burpees Stand holding barbell/sandbag or a DB in each hand, palms facing your body. Bend forward hinging at the hips into a deadlift, lowering the weight with straight arms. Continue bending forward and lower the weights to the ground, in the same orientation as you were holding them and set them on the ground by your feet. Jump feet back and come into plank and perform a push-up (optional). Jump feet back forward, grab your weight as you come up, hinging up at the waist to standing. Repeat.
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Bench Top Toe Touches Stand behind a bench or box. Touch right toes up onto bench with knee bent 90 degrees, then switch feet quickly as you tap your left toe to the top of the bench. Repeat quickly alternating. Keep your back tall and core tight.
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Jump Squats Stand with feet hip-width, abs engaged with arms at your sides. Squat down bringing your arms bent in front of you.Jump up as high as you can, using your arms for momentum, and land softly back down into the squat position. Pause briefly and repeat.
One Arm Kettlebell Swings (left/right) Stand feet wider than shoulder width. Swing kettlebell down with one arm between legs, bending knees. Swing up and power through your heels, bringing the weight up. Swing back down and repeat. Complete time then repeat on the other arm. (i also use my sandbag for an extra challenge)
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High Knees and Get Ups Start standing. Do 5 high knees, then drop down to your stomach, hands up by shoulders. Push back up to standing and repeat.
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Abs and Legs: 2 part HIIT Workout

This is a 2 part workout with 2 separate HIIT circuits. The first is a lower body workout, while the second is a core workout. Take only a 1-2 minute break between the 2 circuits, or just enough time to reset your interval timer.

Circuit 1: 45 seconds work/15 seconds rest
3 sets (15 rounds)

Left Cross Seated Squat
Right Cross Seated Squat

Sumo Squat Torso Twist
Sumo Squat Jumps
Jumping Kettlebell Swing

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Circuit 2: 30 seconds work/10 seconds rest
3 sets (15 rounds)

Scissor Bike Crunch
Left Side Plank Pulse
Right Side Plank Pulse
Left Leg Push-up w/ Knee Drive
Right Leg Push-up w/ Knee Drive

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Circuit 1

Crossed Seated Squat (left/right) Sit on chair/bench, with left foot on floor and right ankle on left knee. Lean into left foot and stand up, squeezing glutes. Sit back down, keeping right ankle on left knee the entire time. Complete time then switch sides. If crossing your leg is uncomfortable, do the seated squat with your leg elevated and extended out in front of you.
Sumo Squat Torso Twist Stand in sumo squat with legs wide and feet turned out, and arms bent 90 degrees up in front of face. Holding arms up and remaining in a squat, twist torso left and right. Be sure to keep your hips forward and feet planted. To add a challenge, hold a weight or medicine ball with both hands in front of your face.
Sumo Jump Squats Stand with feet wide and toes turned out slightly. Squat down and come up into a hop, landing back into a squat. Weight can be added.
sumosquatjump
Jumping Kettlebell Swing Stand with feet on opposite sides of step (straddling) holding KB in both hands between legs. Lower into a squat and jump both feet together on the step while raising arms straight out in front. Jump back to start while bringing the KB back down. You can also do this without a step, using the same motions.

Circuit 2

Scissor
Bike Crunch
Traditional bike crunch but legs are straight and scissoring.

Scissor crunch sit up

Side Plank Pulse (left/right) Come into side plank you your forearm with your elbow in line with your shoulder, feet stacked. Pulse your hip upward and back to neutral in a pulsing motion. Don’t let hips drop down below neutral. This will be a small pulsing movement. Complete time for each side.
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One Leg Pushup with Knee Drive (left/right) Begin in pushup position with hands on bench, left leg lifted slightly, toes pointed. Lower into pushup, and as arms extend, bend left knee into chest, bracing abs in tighter. Return to start, keeping leg elevated. Complete time then switch legs.

 

Full Body Deadlift HIIT

This is a HIIT workout, but instead of a rest period between exercises you will be doing 30 seconds of deadlifts. This is referred to as active rest. There are 12 different exercises, with deadlifts in between for a total of 24 rounds.

For the deadlifts you can use a barbell or dumbbells, but keep them close so you can go right from your exercise to your deadlifts with as little rest as possible.

Here’s a list of the entire workout:

30 sec deadlift/active rest – 50 sec work
Deadlifts
Alternate One Leg V-ups
Deadlifts
Hip Lift and Reach
Deadlifts
Sumo High Knees
Deadlifts
Side Squat + Press
Deadlifts
Left Leg Hip Thrust
Deadlifts
Right Leg Hip Thrust
Deadlifts
Clean and Press
Deadlifts
Left Double Kickbacks
Deadlifts
Right Double Kickbacks
Deadlifts
Push-up + Toe Tap
Deadlifts
Wide to Narrow Squat
Deadlifts
Lying Shoulder Circle Crunch

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Deadlift Stand with feet about shoulder-width apart, a dumbbell in each hand or holding a barbell/sandbag, arms in front of thighs, palms facing body. Hinge forward from hips, keeping back and legs slightly bent, as you lower dumbbells to shin level. Return to start, squeezing your glutes.

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Alternate One Leg V-ups Lay on ground with legs straight, arms overhead. Simultaneously sit up and lift one leg reaching arms up your leg. Lower and repeat alternating legs.
Hip Lift and Reach Lay on your back with legs extended straight up and arms above your head. Lift hips and push feet toward the ceiling. Lower hips, then crunch up reaching yours hands toward your feet. Lower and repeat.
Sumo High Knees Stand with feet wide, toes pointed out, elbow bent so fists are by chin. Lift on knee up bent 90 degrees, while twisting torso toward knee. Hop to the same movement on the opposite side, twisting torso. Only one foot is on the ground at a time.

sumohighknee

Side Squat + Press Stand with feet together and a dumbbell in each hand in front of your chest with palms facing each other but under the dumbbells. Step to the right and lower into a deep squat, and as you step back to center push under the weights and press them overhead. Lower weights back to chest as you step to the left and lower into another low squat. Repeat alternating sides.
One Leg Hip Thrust (left/right) Lying flat, plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed. Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. You can also do this with your foot on a bosu ball or ugi ball. Complete time/reps then switch sides.

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Clean and Press Hold a barbell or sandbag with overhand grip in front of you. Bend knees slightly, lowering the weight to the ground. Forcefully lift the weight up to your shoulders and flip your wrists up so that your palms face up and weight is at your chest. Press the weight straight up overhead. Reverse the motion back to start and repeat.

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Double Kickbacks (left/right) Stand with knees soft, a weight in each hand at sides, elbows bent. Hinge forward at waist as you raise and extend arms into a triceps kickback while also lifting your left leg behind you. Return to start. Complete time/reps then switch legs.

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Push Up + Toe Tap Come into pushup position with your hands wide. Do a push up then bring your left foot forward and tap it with your right hand. Return and repeat the push-up and tap with the opposite foot and hand.
Wide to Narrow Squat Stand with feet hip width apart, sandbag on shoulders. Squat down and come up not quite to standing and step out to one side and squat again in a wide squat. Again, only come up partly and step back to narrow stance and squat again. Repeat stepping out to the other side and back in, alternating sides.
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Lying Shoulder Circle Crunch Lie faceup on a mat lifting light (three- or five-pound) dumbbells behind your head, palms facing the ceiling. Engage your core and lift your legs off the floor six inches, knees slightly bent. Keeping your arms straight, circle your hands toward your legs until the dumbbells touch behind your hamstrings. Simultaneously lift your head and shoulders off the floor while bending your knees slightly. Extend your legs out and your arms overhead, reversing the motion. Works: deltoids, chest, core. TIP: to keep tension on the lower abs, don’t let your upper legs go past 70 degrees.
lyingcirclecrunch

Mostly-Total Body Burnout

This is a great mostly-total body workout. It gets your lower body and core moving with a variety of moves that will target your legs, thighs (inner and outer), your obliques and a tad bit on the shoulders. I used a kettlebell and a sandbag for this workout…. and I was sucking wind at the end of it!

This is a high intensity interval training workout. You will be working for 50 seconds (it’s a long 50 seconds) and resting for 10 seconds. Try to remember to keep your core engaged with each exercise, because you will be using it a lot for stabilization.

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50 seconds work – 10 seconds rest
3 sets (15 rounds)

Ski Abs + Clean and Press
Adduction Kettlebell Squat and Swing
Left Low to High Woodchop
Right Low to High Woodchop
Plyo Kettlebell Sumo Squats

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Ski Abs + Clean and Press Come into plank with a barbell or sandbag in front of your hands. With feet together, jump them forward and to the right and back to plank, then forward and to the left and back to plank. Hop feet forward, grab your weight and perform a clean and press. When you lower the weight back to the ground, jump feet back to plank and repeat. (I didn’t have a picture of the entire exercise so I posted a picture of each part.)

skijump
Ski Abs

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Adduction KB Squat and Swing Stand with your legs in a wide stance, holding the kettlebell with both hands in front. Squat down, moving your hips back and swinging the kettlebell back between your legs. Come up swinging the kettlebell to chest height and lifting one leg straight up to the side. Step back down into a wide squat and repeat, lifting the other leg. Continue alternating legs. Be sure your knees remain forward when feet are on the ground.1110-swing-legraise
Low to High Woodchop (left/right) Squat, and to twist to hold the dumbbell on the outside of your left leg. Exhale and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed. Complete time/reps for each side. You can use a kettlebell, dumbbell, medicine ball or ugi ball for this.woodchopf
Plyo Kettle Bell Sumo Squats Start in sumo squat stance, toes out and holding kettle bell at chest. Squat down, then quick hop feet together and back out and do another sumo squat (slow squat, quick in and out)

2 Part Total Body Workout

This workout is 2 parts. The first half is a high intensity interval training circuit, where you will be doing 30 seconds of work followed by 10 seconds of rest for 3 sets (18 rounds total). This will be a great cardio workout to get your heart rate elevated and calories burning.

The second part will be a 12 minute AMRAP (as many reps as possible) workout. You will complete 12 reps of each exercise, for as many rounds as possible for 12 minutes straight. Try to rest minimally so that your heart rate remains elevated. This will be more of a weight training and muscle building workout.

Here is the layout of the workout. Rest 2-3 minutes between parts 1 and 2:

PART 1
30 seconds work/10 seconds rest
3 sets (18 rounds total)

Bench/Mat Jumps
Left Reverse Lunge + Front Kick
Right Reverse Lunge + Front Kick
Left Windwills
Right Windmills
Reverse Hook Crunch

PART 2
12 Minutes (AMRAP)
12 reps each 

Front Squats
Reverse Grip Row
Weighted Bench Dips

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Part 1
30 seconds work/10 seconds rest

Bench Jumps/Mat Jumps Stand on one long side of a bench and lean over, grasping the edge on either side of it. Keeping your arms straight (not locked) and your shoulders aligned over your hands, bend knees and jump your feet over to the other side of bench, landing with feet together. Repeat back and forth. Tighten your abs as you jump to improve balance and control. You can also do this using a mat by hopping your feet over a mat with your hands on the mat.

bench jump

Reverse Lunge + Front Kick (left and right) Keeping your abs tight, step back with your right foot and lower into a reverse lunge. Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg. Return to reverse lunge and repeat (continuous motion) After time, repeat with other leg.

lungekick

Windmills (left and right) Holding a weight in each hand, stand with feet slightly wider than hip-width, rotate left toes outward and raise right arm above head, keeping eyes on the weight. Shift hips to the right, lean to the left and lower torso toward floor so weight hovers just above floor. Keep body as flat as possible and keep torso still. Shift pelvis to center and distribute weight evenly to both feet as you come back to standing. If holding 2 weights is too difficult, hold just one in your higher hand. After time, switch sides.

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Reverse Hook Crunch Lay on your back with arms reached overhead and legs extended off the ground slightly. Bend knees toward chest and lift hips off the ground and extend your legs up pushing your feet up and back. Reverse the motion and repeat.

 

Part 2
12 minutes/12 reps each

Front Squat Stand with your feet shoulder-width apart, holding the bar across your front delts and collarbone, keeping your elbows high and your back flat. Bend your knees and hips as if to sit in a chair until your thighs are parallel to the floor, then push through your heels to return to standing. If you do not have a barbell you can hold a set of dumbbells in a similar way.

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Reverse Grip Row Hold a barbell/sandbag in front, gripping with your palms up (like you’re going to do a bicep curl) – or use a set of dumbbells holding the same grip. Bend slightly forward at the hips and bend the knees slightly, so that your back is at a 45 degree angle. Lift the weight to your chest, keeping your arms tight to your body. Pause briefly then straighten arms. Repeat, keeping this same body position.
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Weighted Bench Dips Sit on a bench or chair with your legs extended out in front of you and a dumbbell or weight plate in your lap. Place your hands on the edge of the bench behind you and lift your glutes up off of the bench. Lower your body by bending your elbows to about a 90 degree angle. Press up from the palms of your hands squeezing the triceps and repeat. For added challenge, place your feet on another bench in front of you. If this is too difficult, perform tricep dips without any extra weight.

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10 Minute AMRAP Core Workout

Set a timer to 10 minutes, and knock out as many reps/rounds of these exercises as you can. You will need a stability ball and a set of dumbbells.

{10 minutes – 10 reps each}

Crunch and Press
Backward Toe Touch
Switch Touch Down
Elevated Roll-Up

 

Crunch and Press Position yourself on a stability ball so that your upper and middle back rests on the ball, knees bent 90 degrees. Hold a pair of dumbbells in front of your shoulders, elbow pointed out to the sides. Crunch up and press one weight up and past center. Lower and repeat with the other arm.

 

Backward Toe Touch Lay with your arms reached overhead and legs straight. Lift your legs and then hips up and bring your feet over your head to touch your hands, which are about an inch or 2 off the ground. Lower legs and raise them again before touching the ground.

 

Switch Touchdown Stand with right leg out to the side, toe touching the ground, and hinge forward at the hips with your left fingers touching the ground. Come up slightly and you switch legs, bringing the right one center and the left one out to the side and touching down with your right hand. Continue at a quick pace.

touchdown

 

Elevated Roll Up Lie face up, heels on a bench or stability ball, arms extended on floor above head. Engage abs and slowly roll up to tough fingertips to toes. Reverse movement.