Full Body Workout with Weights

Posted on December 4, 2013 by admin

Hey everyone! The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells. If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans. A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

Warm-Up

12 Bodyweight Squats
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset 1

Dumbbell Swing – 15 reps
Deep Swimmer Press – 10 to 12 reps
Side Plank – 30 seconds each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Stability Ball Dumbbell Chest Press – 10 to 12 reps
Reverse Lunge Leg Kick – 10 reps each leg
In and Out Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Locomotive Row – 30 to 40 reps
One Leg Deadlift – 10 to 12 reps each leg
Jackknife – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

In and Out Bicep Curl – 8 to 10 reps (curling in front then to the side counts as 1 rep)
One Arm Tricep Kickback – 10 to 12 reps each arm
Pulse Up – 15 to 20 reps
Jumping Jacks

Rest for 30 to 60 seconds then repeat the superset 1 more time

Lower Body/Core Circuit Workout

Posted on November 7, 2013 by admin

Hey there! I hope you’ve been working hard with these Home Workouts of the Week. I have a new one for you this week and this time you are going to be doing a Lower Body/Core Circuit Workout!

Legs are always challenging and the least favorite for most people to work on. The reason for this is because the legs consist of some of the biggest muscles in your body and thus require more oxygen and blood to be pumped to them while exercising. This means a higher heart rate and more rapid breathing. So basically working your legs is going to really tire you out. That being said, the benefits far outweigh the temporary discomfort. Working your legs will increase your metabolism, burn more calories, excrete more growth hormone in the body helping them to recover as well as helping the rest of your muscles to grow, and also give you shapely toned legs over time.

So work your legs hard and enjoy the benefits! Let me know how you do with the workout or if you have any questions.

Happy leg training!

Lower Body/Core Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Spiderman Climbs

Circuit

5 Squat Hold – 3 rounds of 5 squats followed by a 10 second hold
Sumo Squat – 15 reps
One Leg Squat – 10 reps each leg
One Sided Body Weight Squat – 10 reps each leg
Jump Lunge Hold – 12 reps total with a few second hold after each jump
Reverse Lunge One Leg Deadlift – 10 reps each leg
One Leg Bridge – 10 reps each leg
3 Angle Calf Raise – 10 reps each foot position

Rest for 60 to 90 seconds then repeat the circuit 2 more times.

Core

Around the World – 10 to 15 reps
V Up Roll Up – 20 reps
Oblique Crunch – 15 to 20 reps each side
Pulse Up – 15 to 20 reps
In and Out Crunch – 15 to 20 reps
Plank Crawl – 30 to 40 seconds up and down your mat
Lying Bicycle – 20 reps
Superman – 5 x 10 second hold

Full Body Tabata Workout

Posted on October 3, 2013 by admin

Hello everyone! It’s time for another Home Workout of the Week and this week’s workout is a little more intense than usual. It’s a Full Body Tabata Workout which means the cardiovascular aspect of the routine is high so you will be burning tons of calories. You will also be working pretty much every muscle group of your body using your own body weight for resistance.

The Tabata protocol for this routine is 5 pairs of exercises with 8 rounds of each. You will work for 20 seconds followed by 10 seconds of rest until the 8 rounds are complete then rest for 1 minute before going on to the next round. A great amount of endurance is needed to complete this so if you need longer breaks in between that’s ok. You can build your way up to shorter rests over time.

So give it a try and let me know how you do!

Full Body Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 8 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
10 Pushups
12 Spiderman Climbs

Tabata 1

Squat and Hold – hold squat for entire 20 seconds
Burpee – add a pushup with each burpee

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Full Body Workout 2

Posted on September 24, 2013 by admin

Hey everyone! Last week I gave you an abdominal workout to try so I can imagine your abs were feeling it. If it hurts to cough, sneeze, or laugh then you know you did a good ab workout! This week we are going to go back to a Full Body Workout for the Home Workout of the Week.

There are four supersets in this routine with two rounds of each. Each superset will consist of an upper body exercise, a lower body exercise, a core exercise, and a cardiovascular exercise. Try to do each exercise of the superset with very little rest in between.

Full body workouts are great for boosting your metabolism and for calorie burning so give this workout a try and you’ll be well on your way to a lean, muscular physique!

Full Body Workout 2

Warm-Up

12 Bodyweight Squats
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset 1

Shoulder Walkout – 10 reps
Squat Walk – walk forward across the room then backwards across the room for 30 seconds total (increase time for more of a challenge)
Running Mountain Climber – 30 seconds
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Three Close Grip Pushup Superman – 3 rounds with a 5 second hold on the superman
5 Squat Hold – 3 rounds with a 10 second hold on the squat
V Up Roll Up – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Superman Back Row – 30 seconds
Wall Sit Shoulder Press – 30 seconds
Crunch Hold Leg Scissors – 30 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Suicide Pushup – 10 reps (change lead hand half way through)
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Alternating One Arm Side Balance Plank – 10 to 12 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Legs, Back, Core Workout

Posted on September 3, 2013 by admin

Hello there! It’s time for another Home Workout of the Week. Last week I showed you a Chest, Shoulder, and Tricep Workout and this week we will switch things up and work the muscles of the legs (quadriceps, hamstrings, glutes, and calves), the back, and your core.

There are 3 rounds for each superset and to burn some extra calories and increase your cardiovascular endurance, some jumping jacks have been added in to each superset.

Try out the Legs, Back, and Core Workout and let me know how you do!

Legs, Back, Core Workout

Warm-Up

10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Bridges
12 Spiderman Climbs

Superset 1

Jump Squat and Hold – 6 reps with a 5 sec hold after each rep
Plank Back Row – 20 reps total
Around the World – 15 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 2

Reverse Lunge Leg Kick – 10 reps each leg
Superman Back Row – 12 reps (hold the superman position while doing the back row)
V Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 3

Reverse Lunge 1 Leg Deadlift – 10 reps each leg
Sea Turtle – 30 seconds
Bird Dog – 20 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Tag Archives: reverse lunge

Full Body Workout with Weights

Lower Body/Core Circuit Workout

Full Body Tabata Workout

Full Body Workout 2

Legs, Back, Core Workout