Thank you all for your warm congratulations and thoughtful comments on today’s post! I am incredibly anxious to see how the next couple of months unfold and where I end up getting into the fitness industry again.
Also, I apologize for a delay in getting back to some of your emails. I have tried my best to keep up with everything, but have definitely slacked in my responses over the last week or so. I have a hot date with my laptop tonight to catch up, so thank you for your patience!
Anyways, I have another at-home workout to share with you this afternoon! If you enjoy these types of workouts, I recently shared a round up of similar ones that don’t require any equipment.
Today’s focused on using dumbbells for resistance and alternates between upper and lower body exercises. A Peripheral Heart Action (PHA) (great for blood flow and circulation!) workout, if you will.
At-Home Dumbbell Strength Workout
I used inspiration from a series of Quick & Easy Strength Workouts for Runners via Women’s Running for the lower body exercises, and all of the upper body exercises came from my own dumbbell arm workout I shared over a year ago!
(Ohhh, that video demonstration… I’m embarrassing. But hey, at least I attempted to show you the moves myself. Please keep in mind this workout was created and shared before my certification. Even so, I stand behind the advice I give in the video and hope you enjoy me rambling.)
All you need to complete this workout is dumbbells and a stability ball!
I used a set of 10 and 5 lbs (for the lateral raises), but need to invest in a set of 15s for exercises like lunges and chest presses. If you don’t have a stability ball or bench, you can use a chair, but please be careful.
You could also use “real” benches at the gym and complete this workout there! Every now and then I take workouts like these to the weight room.
I decided to include links to every exercise, just in case you don’t feel like clicking through the links I mention above or watching my video.
• Squat Thrusts (modified burpees)
• Dumbbell Bench Press (You can use a stability ball instead of a bench.)
• Dumbbell Rows (You can do standing Dummbell Bent Over Rows instead.)
(Don’t arch your lower-back!)
• Dumbbell Biceps Curls/Shoulder Presses
(Listen for cues in this Hammer Curls/Shoulder Presses video)
• Dumbbell Lateral Lunges (<- gotta love Cathe!)
• Squats (You can hold a dumbbell in the middle like the lateral lunges.)
• Dumbbell Triceps Extensions (Start with two arms.)
(Using one arm at a time is the advanced version.)
• Dummbell Romanian Dead Lifts
• Side Bends (bonus for a hint of core to finish you off!)
Let me know if you decide to try the workout. I always welcome feedback.
Enjoy the rest of your Wednesday!
*Although I am a certified fitness professional, I will always recommend checking with a health care professional before adding anything new into your fitness routine. I create and share workouts at various levels that work for me, which may not always be the best exercises and/or workouts for you. Always listen to your body and modify as needed! <3
Erin @ Her Heartland Soul
I really want to get some dumbbells and kettle bells for home workouts!
I know, I need to invest in a good set of kettlebells!!
Lauren @ The Bikini Experiment
I love the image with the workout. What program did you use to make it? So fun.
Thanks!! I always use Picmonkey. I have the upgraded membership and go nuts on there 😉
Strength and Sunshine
All my favorites 😉
Looking forward to trying this workout soon! I only have a kettlebell at home, so looks like I’ll be dragging myself to the gym. Congratulations on your NASM certification!
Thank you! Let me know how the workout goes! 🙂
Congratulations on your new disclaimer! That must have been fun to update. 🙂 What an accomplishment!
Thank you so much! Hehe… yes it was!