It’s Workout Wednesday!
This workout is only requires some dumbbells!
You’ll complete 4 rounds of the workout, the first two exercises focus on one side of your body so complete 2 rounds on the left and 2 rounds on the right. The other three exercises you will alternate sides for each rep.
Depending on your fitness level you may want to perform a modified version of the exercises listed at the right. Challenge yourself but choose one you can do!
Don’t forget to warm up and cool down to prevent injury!
Video Demonstrations
Leg Lift to Lunge
15-20 Reps
Focus on lifting that front leg rather than kicking it to get those long and lean dancer legs! The speed comes when you reach back into the lunge, control the leg as you lift. As you increase strength and flexibility you will be able to lift your leg higher!
Plank Walks
5-10 Reps
Here are three versions of this exercise to meet your fitness level. The pull throughs will be more advanced and the modified plank will be a good starting place if you are working on improving your core strength. Hold the modified plank for as long as possible. Shoot for 30 seconds, then 45, then 60. If you can make it to 60, try a full plank before moving onto the plank walks.
4 Half Curls, 1 Full Curl
5-8 Reps, Each
Hold right arm contracted to a 90 degree angle. While holding, complete 4 half curls with the left arm. On the fifth contraction curl left arm all the way up, then lower halfway down and hold. Repeat 4 half curls and 1 full curl with right arm. Sequence is one rep. Repeat 5-8 times depending on weight and difficulty.
Mini Squats Left, Mini Squats Right
8-10 Reps – Each Direction
Hold two lightweight dumbbells under your chin, starting with your feet together in a half squat. While maintaining your squat, take one step out to the left, then another to a wider stance. Return back to halfway, then center. Repeat on the opposite side to complete one rep.
Mountain Climbers
25-35 Reps
Use a chair, bench, or stair to complete the mountain climbers if you are new to exercise or working on your core strength. The difficulty of this exercise will increase as you get your hands closer to the ground. You can also modify the full mountain climber by touching your toe before switching. The last 5 reps should be difficult, choose a number of reps that challenges you!
This will take you about 20-25 minutes to complete all four rounds. How are you liking the modifications? Have you been able to find a variation to meet you where you are? If you need some accountability, checkout our monthly workout programs,we would love to have you join us!
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