Dumbbell UpperBody HIIT Workout 03

You need just one set of dumbbells for this UpperBody focused workout. We are targeting the chest, triceps, shoulders, & core.

Workout:

4 Rounds // 30s On // 15s Off

Exercises:

1. Hand Release Pushups– Start flat on your belly, and power yourself up into a high plank, then back down.

2. Dumbbell Alternating Plank Row– Start in high plank, with a dumbbell in each hand. Alternate pulling a dumbbell up to your side and back down.

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3. Seated Dumbbell Shoulder Press– While seated, chest out, back straight. Taking dumbbells from your shoulders and pressing straight up.

4. Plank Pike Taps– High plank position, then “piking” up, and alternating reaching for your thigh, shin, ankle, or shoe (whatever you can reach), then back to high plank.

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Home Dumbbell LegDay Workout 02

LowerBody / Leg Day HIIT Workout 02

Equipment: 1 set of dumbbells

Workout: 4 Rounds

30s work / 15s rest

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Exercises:

1. DB Deadlift: Focus on keeping your back flat, pushing your hips back, and reach till you feel a slight pull in your hamstrings

2. DB Squat Clean: Tap dumbbells to floor, power up to your shoulder, then into a squat. Stand and repeat.

3. Wall Sit: A static squat hold. Back flat against the wall. Make sure your legs are at a 90 degree angle

4. Sumo Squat: Holding single dumbbell on each side. Legs spread wide, and squatting low, aiming to reach the floor with the dumbbell

5 Essentials For Building A Home Workout Gym

Gyms are closed. Then open. Then closed. Then partially open. Then closed.

With all of that happening, people who wanted to continue getting their workouts in consistently had to start figuring out other ways to do so.

If you’ve started working out at home (or your yard/park/playground), you’ve definitely either started buying some fitness equipment or you at least googled some!

I was lucky enough to have a whole studio worth of fitness equipment in storage. So, having the equipment wasn’t the issue. The issue came from having a way smaller indoor space to work with (our spare bedroom).

That meant, not every piece of equipment gets used and pulled from storage.

Just the essentials.

If you’re planning on continuing to build out your home gym, or your starting to soon, this is for you.

5 Essential For Building Your Home Gym

I’m taking this on with the thought of having minimum amount of space to work with.

A treadmill. A rower. A squat rack cage are all awesome thing to have, but not everyone has the space!

Let’s break it down.

1. Yoga Mat (or Gym Mats)

Mats are great for a couple reasons…. they are basically the amount of space to workout in.

They are great for traction, versus being on hardwood or carpet or outside.

Let’s not talk about rug burn potential from doing Situps on carpet….

And they are inexpensive. You can get a decent yoga mat or a few gym mats for under $20 from Walmart or FiveBelow

2. Dumbbells (Adjustable if possible)

Dumbbells definitely make this list. While body weight exercises are GREAT, adding dumbbells in, adds to required resistance to continue to make progress.

If you can do 20 squats easily. Try doing goblet squats, and work up to 20 reps.

The added option of having adjustable dumbbells just gives you more options with your resistance training. And they also take up less space versus having 2-3-4 different sets of dumbbells

3. Resistance Band

I’m not so much talking about the small ones (though those are decent too), I’m talking more about the longer ones.

They are super versatile. You can get a solid full body workout in using just one band. Wrap it around something sturdy or put it under your feet.

Bands come in different colors, and those colors come with different resistant levels. Ranging from 5lbs to 100+ lbs.

I have one the brings about 35lb of resistance, depending on where I grab the band. And adding more resistance is as simple as either buying a new, stronger band or buying a new band and adding it to the one you have.

Prices range from about $7 to $30ish.

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4. Jumprope

A simple Jumprope is great for a couple reasons:

Hardly takes up any space

Lightweight

And a great form of cardio! You can burn a ton of calories jumping rope, without having to go anywhere! And also, work your calves, core, and shoulders.

5. Foam Roller

Stretching and recovery are a major part of making progress with your fitness.

Helps reduce soreness

Help improve flexibility and improve range of motion with your workouts

And they come in a bunch of different sizes and shapes. You can get a decent one for under $20 from Amazon or Walmart.

That’s 5!

I’ll do a part 2 soon with some more pieces of equipment if you’re looking to take your home gym to another level.