TGIF. What does Friday mean? Friday means two days of freedom. Sweet, sweet freedom. This weekend in particular my mom and stepdad are coming to visit to celebrate my birthday (which technically isn’t until next weekend but I have to work next weekend), so I’m pretty pumped for that. Oh, and happy Halloween! I’m not big into Halloween so I almost forgot!
So about this workout… it’s a killer. I completed it in my living room one day not thinking much of it. I completed the first 4 sets with a 15 lb weight and then I felt like my shoulders were going to fall off (a leg workout that also works your shoulders…. love/hate!), so I switched to a 10 lb-er for the last 4 sets. [Please use whatever weight feels most comfortable yet challenging for you].
It was challenging without making me feel like I was going to die, and left my quads and buns sore the next day. Definitely a shareable workout that you can do at home, as long as you have a dumbbell!
*Do each exercise for 20 seconds, rest for 10 seconds and then move onto the next exercise. Complete the entire set 8 times through.
Squat shoulder thrust: Start in a standing position holding the dumbbell in your right hand with your arm bent and the dumbbell next to your shoulder. Squat down, making sure your knees are not over your toes, and then when you come up, lift the weight above your head. Complete an entire 20 seconds on your right side, rest for 10 seconds, and then repeat on your left side. You will do both the right and left side in every set.
Plie squat upright row: Stand straight up with your toes pointed out, dumbbell in both hands. Squat down so that your knees are going out to the side. As you come back up, lift the weight up so that your triceps and forearms are parallel to the ground.
Front lunge: Stand with both feet together, weight at your chest. Lunge forward with your right leg, making sure your knee does not come over your toes, and then return back to standing position and repeat on the left side. Alternate right and left for the entire 20 seconds.
Wall sit with dumbbell extension: Stand with your back against a wall, dumbbell in both hands by your chest. Lower down so that you are in a seated position and a 90° angle. Stay in that position for the entire 20 seconds, while at the same time straightening your arms and bringing the weight out in front of your chest and then back to its starting position. Repeat that motion for the entire 20 seconds.
Calf raise with tricep extension: Stand straight up with your legs hip width apart. Hold the dumbbell in both hands but have it behind your neck (your elbows should be pointed toward the sky). Slowly raise up onto your calves while at the same time lifting the dumbbell up from behind your knee up into the air. This will allow you to simultaneously complete a calf raise and a tricep extension. TIP: This move should be slow and controlled. Be sure to use both your calf and your tricep muscles rather than just one or the other.
Bridges with dumbbell: Lie down on your back with your knees bent and dumbbell in both hands overhead. Using your glute muscles, lift your butt into the air and then lower back down while keeping the dumbbell overhead the entire time.
Q: What’s one thing you’re doing this weekend? How often do you see your immediate family?