Home Dumbbell Abs / Core HIIT Workout 05

Equipment Needed: 1 Dumbbell

We are focusing on our abs & core with some weighted on bodyweight exercises

Workout:
4 Rounds
30s work / 15s rest

Exercises:

DB Ab Twist: Dumbbell in hands, lean back and twist. Touching dumbbell down from one side of your body to the other.

  • Knees Up Press Ups: Laying flat, bring feet up, legs at 90 degrees. Crunch and extend your arms upward

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  • DB Single Arm Cross Ups: Dumbbell in one hand. Half situp and lean to your opposite side, while extending arms upwards
  • DB Single Arm Cross Ups: Dumbbell in opposite hand. Half situp and lean to your opposite side, while extending arms upwards
  • Triple Crunch: Leaning slightly back, bring one knee into your chest, then the other, then bring both knees up.
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10 Bodyweight Squat Variations For Beginners

Squats (and variations of squats) are one of the best exercises you can do. A ton of benefits, including:

  • Strength in lower body
  • Tighten glutes
  • Helps balance
  • Strengthen core
  • Increase athletic performance
  • More power
  • Improve mobility
  • Strengthen joints
  • Increase speed

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With all of that, you should be doing some form of squats just about everyday. Here’s a quick video on 10 Bodyweight Squat Variations you can try. Going from very beginner stages of fitness to more advanced stages.

Check it out!

Let me know if you would like a part 2, maybe with weights to keep your progressions going.

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.