Bench & DB Upper Body Workout

bench and dumbbell workout

Hi guys!!! I just did this workout at home and it kicked my butt!!

Here is the low down:

I used 20 lb weights for everything

I used my living room coffee table/bench

I did each set to exhaustion

I rested 1 min to 1:30 between each set

Total time 40 min/3 rounds

Major muscles worked: Biceps, Back, Shoulders, Chest, Triceps

Workout:

1. Alt. Punch (for me each round about 18  total punches)

2. One arm Row (12 to 15 each arm)

3. Chest Press (18 reps)

4. Triceps Kickbacks (10 to 12 each arm-this was the hardest for me with the 20 lbs DB)

5. Dips (15 to 20)

 

I also drank 40 oz of water during this workout and there was lots of grunting!!

Try it and let me know what you think!!

A

 

 

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HIIT the DECK 20 min total body workout

hit the deck

 

Hi guys!! Do you know what the most common answer to the question “do you workout” is? “No, I just don’t have time.” TIME-by far the number 1 answer. We are busy people and I know time to work on our bodies is not always conveniently available!! But guess what if you can make a commitment to 20 minutes a day then you can do this workout at home! You should give yourself just 20 min a day and the benefits will be worth it!

What I want to say very politely and with the best of intentions is that YOU HAVE 20 MINUTES. You have time to do a quick HIIT workout!

HIIT consists of short, intense bursts of exercise with either active recovery (like less intense exercise) or complete rest in between.

So I am urging you to buy a few fitness supplies like dumbbells, kettlebells and a mat and hit the deck!

Go outside, let the sun’s rays shine on you and take just 20 minutes to do this quick but effective workout a few times per week!

Start: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you begin your routine.

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB bicep curls: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB rows: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB triceps kickbacks: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB Deadlift: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

On your mat: 20 single leg lifts on each leg, 20 full plank shoulder taps, 20 Mountain climbers

Rest for 20 sec

KB squat with row: 20 with a lightweight KB and then 20 with your heavier weight KB-no break

End: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you end your routine.

That’s it!

Great job and please know… I am proud of YOU!! xoxo, A

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Full body Dumbbells Workout

dumbbells workout

 

Dumbbells Workout!

Chest press-15 reps lying down

Chest flyes-15 reps lying down

Bicep curls-hammer, front AND reverse curls-10 of each

Triceps kickbacks-15 each arm

Deadlifts-15 reps

Rows-15 reps

Kneeling one arm shoulder fly-15 each arm

Shoulder press-15 reps

Alternating Shoulder Front Raise-15 reps

Repeat All 2 to 3 times!

Get to work!

A