Hello, hello! I just completed a super quick and effective total body workout at home with two sets of dumbbells. I loved it so much that I came straight to the computer to share it with you all. Is that weird?
I’ll just say… I’m riding a post-workout high. Sure.
Anyways, I’ll refrain from rambling and get right to the good stuff! You can complete this workout at the gym in the free weights section or even in the convenience of your own home with a light and medium set of dumbbells.
I used a stability ball for the chest presses, but you can use a bench or even lay flat on the floor if you don’t have access to one. Let’s go!
I am trying to incorporate more exercises I enjoy doing at the gym in my at-home workouts too. Goblet squats and Bulgarian split squats and are quickly becoming two favorites in my rotation of leg exercises!
Exercise Tips + Video Breakdowns
Get into a plank position on your elbows and toes.
Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight anywhere from :30 to 1 minute without letting your back round or arch. You can always drop your knees to modify.
Grab a dumbbell or a kettlebell and start with your feet a little wider than your shoulders. Hold the weight with both hands against your chest, keep your body upright, and perform a regular squat motion. Keep your core tight and your shoulders back throughout the exercise.
In this case, “Bulgarian” is just a fancy word for lifted. Grab a crate, step, chair, or anything to rest your back foot on off of the floor. Get into a reverse lunge position and raise your back foot on the surface of your step. Perform ten controlled split squats, then switch legs. Keep the weight in the back of your heels and your body upright.
Start with your feet under your hips. Stand tall, then come down into a squat position with your hands on the floor (slightly wider than your shoulders) on the balls of your feet. Quickly kick your legs back and land in a plank position (your body should be parallel to the floor), then return to the squat position and then to the starting position.
Add to the intensity by jumping up at the end!
• dumbbell sit-ups
Perform the normal sit-up exercise while holding a dumbbell at your chest for extra resistance!
I love these! You can use a bench if you have one or complete this exercise standing. Keep your elbow at a 90 degree angle the entire time and concentrate on squeezing your triceps to extend your arm. Keep your chest squared towards the floor and avoid swinging your arm! Keep it nice and controlled.
She has her feet together in the video, but I prefer to have my feet directly under my shoulders with a slight bend to the knee. I’ve found it’s easier on the back this way.
This is a plyometric exercise that gets your heart rate up while working your legs! You can use your arms to help with momentum. The faster you go, the harder you are going to condition!
I completed this circuit three times through (barefoot… you’ve got to mix it up every now and then, right?) in just under 30 minutes.
If you decide to give this workout a go, please listen to your body and rest as you need to. I took a quick 30 second break after the burpees and a full minute rest in between each circuit. Modify as needed!
Happy sweating, and I’ll see you back here in the morning!
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3