Fresh Workout Tips

Quick Home Dumbbell Workouts

By Kristine Fretwell on February 7, 2011 7:00 AM
Busy Butt Healthy Blog

Happy Monday!  Did you watch Super Bowl yesterday?  Brent did, I half-watched.

So for this week’s “News, Facts & Fitness Monday”, I figured it was time for some more workouts!  It seems like many of you do a lot of workouts at home (especially the moms).  DVD’s are great, and I’m a big fan of P90X, Insanity, etc.  Even if your using these videos (for cardio, or weights, or both), and your wanting to get lean, you need to use heavy enough weights and make it challenging!  I use 15 lb dumbells for majority of exercises.

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For all these workouts, go as heavy as you can.  10-15 lb dumbells.

PLEASE PLEASE, don’t waste your time with 3-5 lb weights!  Is this YOU?

granny.jpgI didn’t think so….give the 3 lb weights to your grandmother!!!!

If your not sure what some of the exercises are, just google it, there are tons of cartoon graphics and video’s out there to demonstrate.

These workouts are quick, you should be able to bang one off sometime through the day or evening. You don’t need a video or music.  Just have it printed out and handy!

To makeup a workout week, you could do this split, plus a little bit of cardio 2-3 times a week.  Pair that with a clean diet and you are well on your way to some results!!!

NOTE: * Superset means no rest in between.  Do the two exercises back to back, then a short rest.

Shoulders/Biceps

3 set of each series 10-12 reps

1) Shoulder Press—superset with Bicep Curls
2) Lateral Raises—superset with Hammer Curls
3) Front Raises—superset with Concentration Curls
4) Upright Row—superset with V-Raises

Back/Triceps

3 sets of each series 10-12 reps

1) Tricep Dips—superset with Dumbbell Single Arm Row (10 per side)
2) Pushups—superset with Bent Over Reverse Flies
3) Dumbbell Kickbacks—superset with Deadlifts
4) Overhead Tricep Extension—superset with Pushups

Legs

3 sets of each 12-15 reps, using dumbbells

1) Half Squats
2) Alternating Lunges (12-15 per leg)
3) Walking Lunges
4) Pump Lunge (12-15 per leg)
5) Deadlifts

——

Hope these help!  Let me know what you think in the comments below.  Enjoy your week!

Dotted Line

5 Tips to Getting Your Rear in Gear

From Glamour Health and Fitness

http://www.glamour.com/health-fitness/blogs/vitamin-g/2011/01/your-fitness-5-tips-for-gettin.html

Gals, how’s your motivation on the fitness front lately? Are you keeping up with your exercise goals? Nixing the inner naysayer (“it’s too cold,” “I’m too tired,” etc, etc.)? Need a little inspiration? I have two fitness experts here today to help us rally… 

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Today we hear from the fabulous Dimity McDowell and Sarah Bowen Shea, fitness experts and authors of the terrific new book Run Like a Mother: How to Get Moving and Not Lose Your Family, Job, or Sanity (a terrific read even if you’re not a mother). Take it away, ladies!

“Exercise motivation: You can’t buy it online or order it from QVC. You can’t borrow it from your downstairs neighbor,” write Dimity and Sarah. “You can’t inherit it from an aunt. Nope, motivation is a DIY thing. To get you started, here are five tools to craft your own workout inspiration.”

1. An alarm clock.
We admit it sucks to get up at ridiculous:30 to sweat. But there are two reasons we do it. First, when you get it done first-thing, nothing else in the day—not a demanding boss, a sick kid, an urgent glass of pinot grigio with a recently dumped girlfriend—can interfere with it. You’re done. Second, exercise produces endorphins, natural chemicals on par with opiates. So when you have to answer to your task-master boss, soothe your pukey kid, or console your sobbing friend, you feel up for the challenge.

2. Another body.
Ideally, you have a girlfriend you can meet at the gym for a Spinning class, on a neighborhood corner for a run, or at a yoga studio for a little ohm-time. Her presence will give you the oomph you need to get there: You might pass on exercise, but you won’t stand up a girlfriend. If that’s not an option, a personal trainer also works, although you’ll pay to play there. Last resort: a boyfriend or husband who kicks you out of bed. (We find sleeping in a ratty tee and granny-undies makes kicking out, rather than sucking in, more likely.)

3. Your mind.
When the alarm blares, I—Dimity—slap it off. And then I immediately think, “Not gonna do this. Not gonna go.” Lately, though, after my knee-jerk “No way,” I force myself to visualize myself in the last mile of a run, coming home. My body is the groove, my head is clear, and the hardest work of the day is done. Mentally transporting myself to the end of the workout, rather than holding a woe-is-me pity party, gets me up and moving for real.

4. A streamlined plan.
You’ve read it before: Map out your weekly workouts, just as you would meetings and therapy sessions. That works, but take it a step further. If you’re going early in the morning, lay out your clothes, iPod, pre-workout banana, water bottle, and anything else you need to get it done. Every time I—Sarah—skip this step, I talk myself out it: Not only do I have to heave kettlebells for 60 minutes, but I have to dig out clean workout clothes, find my gym membership card, fill up my water bottle, and make sure I don’t get woozy in class. Thanks, but no.

5. An attainable goal—and prizes along the way.
The intimidating goal of losing 30 pounds probably won’t get you to the gym. But breaking it up—losing 5 pounds, six times—doesn’t seem so unattainable. Similarly, a marathon might feel harder than rebuilding Haiti, but getting through a 5k (3.1 miles) or a 10k (6.2 mi.) is more doable. As you work toward the goals, reward yourself with a new pair of biker boots, a matinee date with a girlfriend you haven’t seen in months (go to the gym before the movie, natch), or a kissable lip gloss.

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