This week is flying by thanks to the Canada Day long weekend. It’s hard to believe that it’s already Wednesday. Yesterday I took a rest day so I don’t have a recap of my workout to share with you today. I did go to a yoga nidra class last night, but that was definitely more of a relaxing thing than anything active.
I am however sharing a brand new workout that I created. You can do this one at home and it works your entire body. As always, if you’re looking for a different kind of workout, check out my workout page for all kinds of workout. It’s really easy to find exactly what you’re looking for because I have all the workouts categorized.
For this at home workout you’ll do each exercise for 12 reps and 4 sets. You’ll rest for 90 seconds between each set. Once you’ve completed all 4 sets, move onto the next exercise on the list. As usual you’ll want to complete a warm up prior to starting, and once you’re done cool down properly.
While the 90 seconds of rest in between sets might feel like a long time, it’s really important that you stick to it. It’s important to give your muscles enough time in between sets to recover.
In terms of equipment, the only thing that you’ll need is a pair or two of dumbbells. I like these ones (affiliate link) if you’re looking to buy some. I like using a Gym Boss timer (affiliate link) to time workouts. It’s compact and super easy to use. They can also clip onto your pants or shirt so it’s always close by at the gym and you don’t have to worry about losing it.
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Bent over row
With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left.
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Always check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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