Dec 12, 2011

Dumbbell Circuit

This is a fast and effective way to get in a workout when all the machines are being used or if you just want to try something different in the comfort of your own home. This circuit will consist of 5 exercises that you will be doing.  Starting off you can either do each exercise for 15-20 reps: 30 seconds,:45, or 1 minute, the choice is yours as this workout is forever changing depending on intensity and workout knowledge.

 Warm-Up: 3-5 minutes of Cardio to raise your core temperature and get ready for work. I prefer to do a bodyweight movement warm-up such as jumping jacks, squats, mountain climbers, or even jumping rope..goal is to break a sweat.

Then do 3 sets of 10 Air Squats, Push-ups, Lateral Lunges, and Sit-ups

Exercise 1: SQUAT- 2-PRESS, holding two db’s in the front squat position at your shoulders, drop down into a squat (feet shoulder width part, back flat, chest up, eyes forward) , as you come back up from the bottom position of your squat press the db’s straight over head as you push through your heels.  Repeat the motion going back down into your next squat.

Exercise 2: CORE ROW, place your body in the push-up position, keeping your back flat and belly button pulled to your spine lift one had up off the ground into the rowing motion while maintaining a flat back and neutral spine.  Bring your hand back down to the ground and then lift up the other hand.  Imagine as if you have a glass of water on your back and don’t want to spill it.  For an added challenge, ADD WEIGHT.

Exercise 3: LUNGE- 2- CURL, this is a little twist added to your basic lunge movement.  With this lunge you will hold dumbbells in each hand, as you progress into your lunge do a biceps curl at the same time.  Remember your front and back leg MUST make the same 90 degree bend for the full lunge and glute activation.

Exercise 4: ROMANIAN DEADLIFT (RDL) Hold the db’s in front of you resting on your quadriceps, with a slight knee bend and initiation from your hips.  Push your butt back and keep your shoulder blades down and back flat.  Keep eyes forward and imagine you are trying to push a button in with your butt.  You will feel a stretch in your hamstrings as you press back.  The weight will slightly come of your body but try to keep those abs tight and run them down your quads the entire time.  Remember arms stay straight.

Exercise 5: DB WOODCHOPS- In the squat position holding one dumbbell in both hands, reach to the left of you and turn your head behind you, swing your arms across your body with the db as if you were to swing a axe, as you pivot around squeeze your abs and glutes, return to starting position.  Complete reps on one side then complete the other side.  Eyes FOLLOW the dumbbell