Fitness Friday, Lifting

Fitness Friday: 20 Minute Full Body Workout

Grab two dumbbells and get to work! You’ll do this for as many sets as you can in 20 minutes, with 45 second rest in between each set.

  • 12 Squats with Dumbbell Overhead Press at the top
  • 12 Reverse Lunges with Bicep Curl (each side)
  • 12 Renegade Rows (each side)
  • 12 Skull Crushers
  • 12 Lat Pullovers
  • 12 Leg Lifts

 

Fitness Friday, yoga

Fitness Friday: Quick Power Yoga Sequence

Short on time but still want to kick it up a notch?  Try this Quick Power Yoga Sequence.

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Move through these asanas mindfully but quickly.  Focus on opening your heart and moving from your core.

 

  • Childs Pose
  • Down Dog
  • Sun A x 3
  • Sun B x 3

  • Crescent Lunge
  • Crescent Lunge Twist
  • Warrior 2
  • Balancing Half Moon
    •   Vinyasa to other sid
  • Pyramid
  • Revolved Triangle
  • Revolved Balancing Half Moon
    •   Vinyasa to other side
  • Eagle
  • Bridge
  • Shoulderstand
  • Frog Pose

Savanasa

Fitness Friday, Lifting

Fitness Friday: Lower Body Dumbbell Complex

I have a slight obsession with lower body exercises and complexes. When I can combine the two, I get a little giddy inside.  Complexes are perfect for building muscle and decreasing fat in a short amount of time.  You’ll do the below exercises back to back with 30-60 seconds rest before starting another round.  Move fast but don’t forget to keep good form here.

  • 10 Goblet Squats
  • 10 Romanian Deadlifts
  • 10 Curtsey Lunges (each leg)
  • 10 Bulgarian Split Squats (each leg)
  • 10 Bridges with dumbbell on stomach (hold for 2 seconds at the top)

*Repeat for another 2-3 times with 60 seconds rest in between each round.

Another fun way to do complexes is to start with 10 reps and each round drop a rep. For example Round 1: complete all exercises at 10 Reps. Round 2: complete all at 9 reps.  You’ll work your way all the way down to one rep, with 60 seconds rest in between each round.

 

Lifestyle