The Home Gym: Full Body Strength & Cardio Fun

When it comes to working out the thing that matters is – You Do It. Here’s a workout you can do at home, at the gym, or in the park.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Warm Up Moves – 10 of each

  • Forward Arm Circles
  • Jumping Jacks
  • Elbows up and back with core rotation – like the self defense move
  • Backward Arms Circles
  • Air Squats with diagonal frontal arm raise
  • Super Slow Center Wood Chops

Cardio set 1 – 1 minute all out

  • Treadmill – 70-80% THR (not sure how to find your target heart rate? Read Here)

Full body Set 1 – 1 min each movement

  • Diagonal Lunge Back – Alternate legs
  • Side Lunge – Alternate sides
  • Diagonal Lunge Front – Alternate legs
  • Lat Pull Downs with Rubber Tubing – (need some tubing? Try KBands)
  • Butt Drops with push up in between – Think push up, flip to supine, drop butt, flip back prone and push up, lots of rotation with this one, keep your core tight and form good.

Free Athlete and Fitness Training

Cardio Set 2 – 1 min all out

  • Bike (spinner if you have access) – 75-85% THR

Full Body Set 2 – 2 sets / 10 reps each movement. Move all the way through set before repeating.

  • Med Ball Squat with Contra lateral over the shoulder lift
  • Single Leg Lunge with right leg kick through
  • Frog Jumps
  • Single Leg Lunge with left leg kick through

Cardio set 3 – 1 min all out

Cross Trainer – 70-80% THR

Core Set – 3 sets / 10 repetitions. Do full set then rest & repeat

  • Plank Set:
    • Alternating Knee Outside Elbow
    • Alternating Knee to Center
  • Alternating Table Top Lifts with side plank rotation
  • Plank Single Toe Rolls

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Saturday Weekend Warrior Workout – Slow to Fast

Ready for your weekend? It’s time to get moving with this super slow and speed drill full body workout.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up. There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Super Slow 1

the following three movements are done super slow, to the count of 10 up, 10 down. Focus on your balance and stability. Pull the belly button in and up and keep the spine supported with the contraction. Practice using good form – form always comes before speed. 

  • 10 Kick through right leg lunge without weight, challenge your ability to balance, but hold on as needed. Front knee should remain behind the ankle throughout the movement. Shoulders should center over the hips. Step back into the lunge and up into the front kick
  • 30 Crunches
  • 10 Pushups – do on your knees or standing against the wall if you do not have the core strength to maintain form through your lower back. Your back should not “sway” toward the floor.
  • 10 Kick through left leg lunge without weight, challenge your ability to balance, but hold on as needed. Front knee should remain behind the ankle throughout the movement. Shoulders should center over the hips. Step back into the lunge and up into the front kick

Speed Drill 1

Do each movement below for 30 seconds: hold on as needed, but challenge your balance. Use good form. Go only as fast as you can maintain your form.

  • Kick through right leg lunge without weight
  • 180 Jumps
  • Push Ups
  • Butt Drops
  • Kick through left leg lunge without weight.

Super Slow 2

The following three movements are done super slow, to the count of 10 up, 10 down. Focus on your balance and stability. Pull the belly button in and up and keep the spine supported with the contraction. Practice using good form – form always comes before speed.

  • 10 Squat to balance toe raise begin with feet shoulder width apart, squat back (think music festival porta potty and you aren’t going to touch anything while you go, and will not soil your clothes), knees behind toes and over ankles. Lower as far as you can and maintain a flat lower back, if it rounds you’ve gone too low. As you come up continue to rise until you are balancing on your toes.
  • 10 Frontal Arm Raise – you can use weight or not, maintain good form and do not rise above shoulder height. Can do arms together or single, maintain symmetrical balance for body on single
  • 10 Medicine Ball / Weight Russian Twists – each side
  • 10 Alternating Diagonal Shaking Hand Planks – each side

Speed Drill 2

Do each movement below for 30 seconds: hold on as needed, but challenge your balance. Use good form. Go only as fast as you can maintain your form.

  • Squat to toe raise
  • Power Burpee
  • Medicine ball / weight Russian Twists
  • Rocket Girls – Plyometeric Split Lunges

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!


Saturday’s Weekend Warrior Workout

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

10’s For Strength

Do 10 reps of each exercise below. Make sure you have good form before you make any movement harder. Form before function or you won’t have function (you’ll hurt yourself instead).

Round 1

  • Backward lunges
  • Elbows Wide Push ups
  • Side Lunges
  • Elbow-In Low Row (to make weighted use dumbbell, bands, canned goods, full/semi full milk jug, your kid – be creative & make sure it feels good to lift, some items do not)
  • Forward lunges. (if you have problems keeping your knee over your ankle here, do another set of backward lunges)
  • Elbow-Out High Row (see above for weight)

Round 2

  • Narrow Squats (put a block, small ball, or towel between your inner thighs for this one to help focus on those muscle groups)
  • Supine Overhead Lat Row (lay on your back on the floor or a bench, feet flat on the floor, knees bent, with 1 weighted item in hands. Move that item from chest level over your head and return pulling down toward the stomach area. Do not move lower than the floor/top of the head, and keep the arms straight throughout the movement. If low back lifts shorten the range of the movement. And make sure you do not drop the weight on yourself)
  • Pile Squats
  • Elbows in Push Ups

Round 3

  • Single Leg Squats – 10 to each side
  • Shoulder Lateral Raises
  • Cherry Pickers
  • Bicep Curls
  • Curtsy Squats
  • Tricep Overhead Press

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Good Home Exercises

Good home exercises are easy to do if you have appropriate equipment and space – which is surprising little (for ideas on home gym equipment and space requirements see the blog entry for Good home gym equipment ideas).Good home exercises begin with your current fitness level, your fitness goals, the equipment you have, and the space you’ll be using. Check out my Youtube Channel for more ideas on home workout exercises. 

Equipment needs will be determined by:

Ability to overload your current fitness level

Storage

Space need

Cost

Possible home exercises will be determined by the equipment you’ve got. Here are some ideas to get you started on your home workout.

Use your body weight – push ups, pull ups, and squats effectively target the large muscle groups and may be challenging enough on their own. See the blog posts on how to do each of them for directions and good lower body exercises.

The following exercises are great home exercises and can be adapted to equipment (including soup cans and filled gallon jugs, stairs in your home, furniture/benches, etc) you’ve got on hand:

Chest:
Chest press
Chest Fly

Back:
Back Row – narrow & wide
Lat Pulldown – using rubber tubing
Lat Overhead Pull – using Dumbbells or other external weight

Shoulders:
Lateral / Frontal Raises
Overhead Press – narrow, wide, and reverse grip

Biceps:
Hammer Curl
Front Curl
Reverse Grip Curls
Curls in any form!

Triceps:
Overhead triceps press
French Press (also known as skull crushers)
Triceps extensions
Triceps pressdown using rubber tubing
Dips

Abs:
Crunches of any variety
Reverse crunch
Bicycle

Lower Back:
Supermans
Torso Lift
Lower Body Lift

Don’t forget to stretch when you are through – flexibility training keeps you strong throughout the entire movement range of each muscle and joint!