at-home workout #2

Here’s the second workout in the at-home workouts series; grab a set of handweights and you’ll have all the equipment you need. This is a simple concept: start with 1 exercise 10 times and build to 10 exercises 10 times. Sounds easy but you will feel the burn — after all you’ll have done 100 squats when you’ve finished it!

For our warm-up in class they did 4 laps around the gym: walking, jogging, shuffle, jogging.  At home I’d suggest jumping jacks, high knees, butt kickers, etc. just to get your heart rate up for a few minutes.

10X10: 

Do each exercise 10 times. Rest as needed.

  • Squats
  • Squats, Lunges (alternating legs)
  • Squats, Lunges, Dead Lifts,
  • Squats, Lunges, Dead Lifts, Upright Rows
  • Squats, Lunges, Dead Lifts, Upright Rows, Calf Raises (weights on shoulders)
  • Cardio (do whatever you did for your warm-up)
  • Squats, Lunges, Dead Lifts, Upright Rows, Calf Raises, Bent Over Rows
  • Squats, Lunges, Dead Lifts, Upright Rows, Calf Raises, Bent Over Rows, Bicep Curls
  • Squats, Lunges, Dead Lifts, Upright Rows, Calf Raises, Bent Over Rows, Bicep Curls, Tricep Extension
  • Cardio (same as warmup again)
  • Squats, Lunges, Dead Lifts, Upright Rows, Calf Raises, Bent Over Rows, Bicep Curls, Tricep Extension, Pushups
  • Squats, Lunges, Dead Lifts, Upright Rows, Calf Raises, Bent Over Rows, Bicep Curls, Tricep Extension, Pushups, 1 min. Plank

Stretch & feel good about what you just did for your body!

SQUAT

LUNGE

DEADLIFT

UPRIGHT ROWS (IGNORE THE BAND)

CALF RAISES (WEIGHTS LIKE THIS OR ON SHOULDERS)

BENT OVER ROWS

BICEP CURL

TRICEP EXTENSION

PUSHUP (KNEES DOWN IS FINE TOO)

PLANK (KNEES DOWN IS FINE TOO BUT KEEP BUTT DOWN)

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