There are so many excuses we give ourselves NOT to hit the gym. Some people may reason they don’t know what to do at the gym, the expense is too high for a trainer and gym, the lack of energy, as well as the lack of motivation. The biggest excuse I often hear is, “I don’t have time.” The problem is that we DO have time, but we would much rather be watching the latest Marie Kondo Netflix special.
I know, I am right there with you ladies. I too am going through my house asking myself whether I feel joy about ALL the things. Clothes, furniture, knick knacks, even farmhouse decor is in danger of a donation or trash pile here at the farmhouse. It is very catching. I feel you. Minimalism is very freeing and does bring less stress in the home.
Still, our bodies NEED exercise. Our hearts and our minds need it. We hear it on the news. Health is going down hill in America. Obesity and chronic disease are on the rise. America is overweight.
If the gym is intimidating and you are uncertain what to do, you have come to the right place. These exercises can be done at home or the gym with easily attainable equipment. All you need are dumbbells and a weighted ball. I have designed this in superset form, which means two exercises back to back with little or no rest in between. I love supersets and how they benefit the body. With supersets, you are able to perform more exercise in less time and with more intensity. Raise your hand if you want to optimize your workout. 🙂 I know I do!
Always, always, always listen to your body! If you need a break, take one! 🙂 If you have a medical condition, get your doctor’s clearance before performing any exercises. If you have high blood pressure, the exercises on the floor may not be for you as it may cause dizziness.
A repetition is the number of times you perform a specific exercise, while set means how many cycles/rounds of each exercise you complete.
Warm-up
Always start your workouts with a simple warm up to get the blood flowing and the body warmed up. Complete this warm-up a total of 3 sets/rounds of the specified repetitions of these three exercises before moving on to the workout.
- 15 repetitions of Butt Kicks
- Stand with your feet shoulder width apart and toes pointed forward. Don’t overextend or lock the knee joint. Keep the chest open and the shoulders back (no hunching of the shoulders).
- Lift your left heel to your buttocks. Repeat with your right heel to your buttocks. Do this at a moderate pace as if you were walking in place. That makes one rep.
I love this warm up for leg day. It wakes up your quads and gets the blood flowing and the body prepped for exercise.
- 15 repetitions of Overhead Med Ball Rainbows
- Start in standing position with feet shoulder width apart and toes pointed forward. Don’t overextend or lock the knee joint.
- This exercise uses a rainbow movement starting at your right hip and arcing over head as if you are drawing a rainbow above you until you reach your left hip. Don’t lock the elbow joint. Keep a slight bend in the elbow. Hip to hip is one rep.
- 15 repetitions of Arm Circles (forward and backward)
- Start in standing position with feet shoulder width apart and toes pointed forward. Don’t overextend or lock the knee joint.
- Complete arm circles forward for 15 reps and backwards for 15 reps.
The purpose of warm up exercises is to get your body warm and your heart ready for exercise. Don’t skip this step! If you are at the gym, a 5-10 minute warm up on a cardio machine may be done instead of the warm up exercises listed above.
Strength Training
Complete each superset 3 times with 8-12 repetitions each. Always listen to your body. Take breaks when needed.
SUPERSET 1 – Aquaman & Standing DB Jabs
Aquaman
- Starting position is lying face down on the floor with arms extended straight overhead and your neck in a neutral position (think neck in line with the spine) and eyes towards the floor.
- Slowly raise your right leg and your left arm simultaneously and pause for two seconds before bringing both back down to the floor. Repeat with your left leg and right arm. That is one repetition.
- As you alternate opposite arm and leg raises, remember to breathe and use slow and controlled movements. Complete 8-12 reps before moving on to Dumbbell Jabs.
Standing Dumbbell Jabs
- Stand with your feet shoulder width apart with your knees slightly bent so that you are not locking your knee joint. Keep your abs tight and Don’t round the shoulders.
- Holding your dumbbells in a pronated grip (palms facing down), at waist level, slowly raise your right arm and jab forward at shoulder level. Repeat with left arm jabbing forward at shoulder level. That is one repetition. Use slow and controlled movements.
This exercise is very empowering. It helps strengthen your body while you gain confidence with weight lifting. Try not to have jerky movements.
Repeat these two exercises 2 more times for a total of 3 Supersets.
SUPERSET 2 – Deadbug & DB Chest Press
Deadbug
- Lie on your back with your feet up and your knees at a 90° angle. Raise your arms up with your hands reaching towards the ceiling. Make sure to keep your back pressed against the floor during this exercise. This is your “deadbug” starting position.
- Slowly lower your right leg down to the floor while simultaneously lowering your left arm overhead to the floor and then bringing both back to starting “deadbug” position.
- Repeat with your left leg lowering down simultaneously as your right arm is lowered overhead before returning to “deadbug” position. That is one repetition. Complete 8-12 total repetitions before moving on to the Chest Press.
Dumbbell Chest Press (floor or bench)
- Lie on your back on either the floor or a flat bench. Holding dumbbells with your palms facing down in a pronated grip, bring your elbows out to a 90° angle and your knuckles to the ceiling. Make sure not to bend the wrists! Keep your back pressed to the floor or bench. Do not arch your back.
- Slowly raise your arms up towards the ceiling. As you extend your arms, take extra care NOT to lock the elbow joint, so keep a slight bend in the elbow. Slowly bring the weight back down to the starting position. That is one repetition. Complete 8-12 total repetitions. I have a video here that can help you on this exercise.
Repeat these two exercises 2 more times for a total of 3 Supersets.
SUPERSET 3 – Bentover DB Row & DB Fly
Bent-over Dumbbell Row
- Begin this exercise standing with feet shoulder width apart and toes pointing forward. Hold your dumbbells with a neutral grip (palms facing each other). Take extra care not to bend the wrists during this exercise. Keep those wrists strait. No wonky wrists.
- Slowly bend your upper torso forward by hinging forward at your hips, keeping your abs tight and your back flat (no arching of the back or rounding of the shoulders). Extend your arms down.
- Slowly bring your elbows up and back until your dumbbells are close to your waist level, as if you are rowing. Pause and hold for 2 seconds before slowly extending your arms back down. That makes one repetition. Complete 8-12 repetitions before moving on to the Dumbbell Fly.
Dumbbell Fly
- Lie on your back on a flat surface such as the floor or a workout bench.
- Grip your dumbbells in a neutral grip (palms facing each other). Keep your back pressed to the floor or bench. No arching.
- Slowly raise your arms up reaching towards the ceiling with your palms facing each other. Make sure your knuckles are parallel to the ceiling and the wrist is strait. No bending of the wrists during this exercise. Also, do not lock the elbow joint.
- Slowly, lower your arms out laterally keeping a slight bend in the elbow. Pause and hold for 2 seconds before slowly raising your arms back up to starting position. (Think of a butterfly flapping its wings). That makes one repetition.
Repeat these two exercises 2 more times for a total of 3 Supersets.
Superset 4 – Bent-over DB Reverse Fly & Plank Hold
Bent-over Dumbbell Reverse Fly
- Begin this exercise standing with feet shoulder width apart and toes pointing forward. Grip your dumbbells with a neutral grip (palms facing each other).
- Slowly bend your upper torso forward by hinging forward at your hips, keeping your abs tight and your back flat (no arching the back or rounding of the shoulders). Extend your arms down.
- Slowly raise your arms up laterally out to the sides until they are about shoulder level. Pause for 2 seconds before slowly returning your arms back down to starting position. Keep a slight bend in the elbow, never overextending or locking the elbow joint. Complete 8-12 repetitions before moving on to Plank Holds.
Plank (Hold for 30 Seconds to 1 minute)
- Start on your hands and knees facing downwards. Lower your forearms to the floor with your elbows positioned under your shoulders.
- Extend your legs out and step your feet back one at a time. Lift your body up so that your body creates a strait line head to toe. Keep your neck in neutral position, “neck in line with the spine.” Tighten your abs. Your core really comes into play with this total body exercise.
- Hold your plank position for 30 seconds with a goal of 1 minute. The key to maintaining a good plank position is NOT letting the hips dip and keeping the core nice and tight. Keep your neck in line with the spine facing straight ahead aka stare at the floor directly below you. Don’t forget to breathe also! Use deep breathing to power through the exercise and help forget the trembling that comes from beginner plank holds. 🙂
Beginners may rest on your forearms as pictured above and as you advance you may plank with arms extended palms to the ground shown below. Repeat these two exercises 2 more times for a total of 3 Supersets.
Cool Down
Stretch (Hold Each Stretch for 30 Seconds)
- Wall Chest Stretch
- Cobra
- Overhead Stretch
Never skip stretching and cooling down after a strength training workout.
Exercise is so important for your overall health and mind. These simple exercises are a great way to begin your fitness journey and start living your best life.
Always listen to your body. Take breaks when needed. Don’t lock your knee or elbow joints when performing exercises. Remember to BREATHE. Breathing is super important when working out. Breathe out on the concentric movement, aka the hard part of the exercise. Breathe in on the eccentric movement, aka the easier part of the exercise.
This is part one of a 3 part series that hits all muscle groups for a beginners 3 day workout program. Cheers to making the commitment for a healthier body.
Changing Lives Every Day,
~ Dawn
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