Happy, happy Wednesday, friends! I tend to use Mondays and Wednesdays as my running days, but since I ran a 5K on Sunday, I decided to break out my weights at home and do a dumbbell focused workout instead. I ran the 5K in about 23:30, which is much faster than I normally run, not to mention I ran another 1.25 miles to get home, so I felt like I needed to give them a little break from running. Oh, and it was COLD on Monday so not having to bundle up was another reason for keeping my workout inside 😉
Once I was warmed up and started with the workout, I could tell I was more tired than I thought, so I took my time and took breaks as I needed to. It can still be hard for me to tone things down when I have a certain plan in mind, but I am getting better at listening to my body and slowing down when it feels like that’s what I need. Baby steps!
Anyway, this workout was done with dumbbells, but could easily be made into a bodyweight workout by changing up a few of the exercises or simply omitting the weights.
- DB Front Squats- grab two weights and place the butt of each one on each shoulder. Stand with your feet wide enough to allow you to get deep into the squat, just make sure your knees and toes are in line to prevent knee injuries.
- Weighted jump squats- you can either hold a weight in each hand or drop one and only hold one.
- Push-up with walk-ups- As you can see in this video, you can either do the pushups on your toes or knees, depending on how you’re feeling on the particular day you do the workout. This is one of my new favorite moves!
- I held weights for the lunge & taps, but you certainly don’t need to! I did not hold weights for the lunge hops.
- Check out this video for the weighted supine extension
I think that should cover most areas of potential confusion, but let me know if you need more clarification on anything 🙂
Questions for you: When you workout at home do you prefer using weights or doing bodyweight exercises?