Hello strangers! Gosh, this week has been nuts.
I went into it thinking that I could easily stay on my daily post schedule, but alas, I could not. I usually had the time at night, but every time I logged on to prepare something to share the next morning … the Internet wouldn’t work. *womp womp*
I guess that’s to be expected though, considering we are currently sharing with our neighbors. (We should have full wi-fi access of our own by tonight, and I can’t tell you how happy this makes me!)
Anyways, today I have a total body workout to share that you can complete anywhere you have access to a light and medium set of dumbbells or resistance bands. This workout is AMRAP-style, which means simply complete each exercise for one minute … as many reps as possible. It’s a doozie!
Rest when you need to in between exercises, but try your best to go as hard as you can and get the most consecutive reps out of the working minute. For an added challenge, rest as much as you need after one full set of all exercises and repeat 1-2 times!
I love turning to circuits like this that I can pull out whenever I only have a limited amount of time and resources to work out at home. I plan on fitting this in between unpacking and a trip to the library later today (yes, to steal a solid Internet connection), and I’ll have to check back and let you know how many rounds I completed.
Progression Tip: Complete this workout every couple of weeks and keep note of your maximum reps for each exercise! Are your numbers going up?
I always recommend to consult with a health care professional before making any drastic changes to your fitness routine. As always, please listen to your body to modify and rest as needed!
Tips on form and exercise demonstrations are below …
Get on the floor in a sit-up position: back and feet flat on the floor, with your knees bent to a ninety degree angle. Cross your arms over your chest. This is your starting position.
Tighten your glutes and hamstrings as you sit up, then slowly roll back to the starting position. Do as many sit-ups as you can in one minute. (It might help to anchor your feet under a piece of furniture!)
• plank side dips (hip dips)
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 and drop your right hip down towards the floor. Return to center and then repeat with your left hip.
Keep alternating sides for one minute. You can always drop your knees to modify.
• floor bridges
Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides. Squeeze your glutes to lift your hips and hold the position for about 2-3 seconds.
Stay on the heels of your feet and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat for one minute.
(You can hold a dumbbell in front of your chest if you’d like to challenge your balance and work even more muscles!)
Start standing tall with your feet slightly wider than your shoulders and toes pointing forward. Keeping your chest lifted and shoulders pressed down and out, squat down until your thighs are parallel to the ground.
Hold the squat for a few seconds, then return to starting position. Repeat for one minute.
Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes, or modify by dropping your knees. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine, then lower and lift.
Get off of your knees and straighten your legs for more of a challenge!
• dumbbell rows
(you can also complete this exercise seated using a resistance band)
Start with your feet hip width apart, holding dumbbells in front of you and sit back in your hips. Bend over at a 45 degree angle and make sure to keep your back neutral (not arched or rounded) with your core engaged. Keep your chest up, your shoulders pressed down, and your chin lifted.
With your palms facing your body, engage your abs and squeeze your shoulder blades together as you bring the weights towards your torso. Keep your elbows pointed upward! Slowly lower the weights back to the starting position to complete one rep. Repeat for as many reps as possible in one minute.
• alternating dumbbell shoulder presses
(you can also use a resistance band)
Start by standing with your feet shoulder width apart and knees slightly bent for stability. Keep your abs tights, lower back neutral, and hold a dumbbell in each hand next to your shoulders with a neutral grip.
Keeping your core braced, push one dumbbell up towards the ceiling while the other one remains by your shoulder. Lower the dumbbell back to your starting position and then repeat on the other side. This is one rep. Don’t shrug the shoulders, and concentrate on keeping them down. Repeat for one full minute.
• dumbbell biceps curls
(you can also use a resistance band)
Grab a set medium set of dumbbells and start in a standing position with your feet shoulder width apart. Rotate your palms to the front (holding a dumbbell on each side) and engage the core to keep your body exactly where it is. Keeping your shoulders down, squeeze the dumbbells up to your shoulders and then slowly lower them back down.
Keep the elbows locked into your sides!
• dumbbell triceps kickbacks
(you can also use a resistance band)
Start with a dumbbell in each hand and your feet planted under your hips. Keep your back straight with a slight bend in the knees and bend forward at the waist so your torso is almost parallel to the floor. Keep your head up!
Pull your arms tight to your sides and also parallel to the floor. Keep a 90-degree angle between your forearm and upper arm throughout the duration of the exercise. Use your triceps to lift the weights until the arm is fully extended, briefly pause, then return to the starting position. Repeat for as many reps as possible in one minute.
• alternating lateral lunges
(You can hold a set of dumbbells if you’d like to challenge your balance and work even more muscles!)
Start standing straight. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Push off and bring your right leg back to the center, then repeat on the other leg. This is one rep.
Remember to keep your weight on your heels. Drop the weights and hold your arms out in front of you if you need help with balance!
I’d love to hear if you end up giving this workout a try. Feel free to come back and report your rounds and reps in the comments section!
You Might Also Like:
• 25 Min. At-Home Circuit Workout
• 30 Min. Dumbbell Strength Circuit
• 45 Min. Total Body Dumbbell Workout
• At-Home Dumbbell Strength Workout
• Living Room Resistance Band Workout
• Stability Ball & Dumbbell Circuit Workout
Have a great rest of your day, and I’ll see you back here in the morning with Friday Favorites!
Questions of the Day
• Where did your last workout take place?
• What is one thing that you are looking forward to today?
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 routine. <3
i tried today after a 10 km run & it was perfect!
if you share your sessions on YouTube, You ‘ll have a huge success