Indoor Home Routines : Mix w/Body Weight Drills & Dumbbells

Welcome Forums Fitness Q&A|Training Routines Indoor Home Routines : Mix w/Body Weight Drills & Dumbbells

This topic contains 10 replies, has 3 voices, and was last updated by  Boone 3 months, 2 weeks ago.

Viewing 11 posts - 1 through 11 (of 11 total)
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    Boone
    Moderator
    • Posts: 293
    41 pts

    Legs & Core Day

    Beginner 1 to 2 rds Intermediate to Advance 3 to 5 rds

    DB = Dumbbells

    DB Goblet Squats x20

    DB Squat Jumps x20

    DB Goblet Squats x20 (yes again)

    DB Lunges x20 (each single leg lunge can count as 1 rep)

    DB Split Squats x20 (dips with a leg out front. 20 rep for each leg)

    Skip Lunges (for speed)

    Rest 90 seconds repeat for 2 to 5 rds.

    Finish with Core Sets

    Crunches x50 (with a one second hold up top)

    Reach Ups x50 (toe touches)

    Leg Lifts x50

    Back Extensions x50 (Superman)

    Plank 90 seconds

    Rest for 90 seconds repeat 2 to 3 rds.

    Score: 1 | Vote up

    RunningDownA_Dream
    Contributor
    • Posts: 16
    2 pts

    Hey MrBoone will you be posting any gym routines for weights?

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    Boone
    Moderator
    • Posts: 293
    41 pts

    Yes, we will have a focus on upper/lower split routines, Total Body Training routines, routines set for timed and tasks, all for in gym training. Love the name btw.

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    RunningDownA_Dream
    Contributor
    • Posts: 16
    2 pts

    cool

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    Boone
    Moderator
    • Posts: 293
    41 pts

    Hi as mentioned in the Body Weight drills thread, the next few ones are from classes I use to run in morning boot camps with weight resistance. These too are also intermediate levels, so there is an understanding of the names of drills.

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    Boone
    Moderator
    • Posts: 293
    41 pts

    UpperBody Focus

    DB Squat & Press x20
    DB Bent Over Rows x20 (both arms row same time)
    DB Curls (both arms curled same time)
    DB Tricep Kickbacks (both arms kick back same time)
    Rest 1 minute
    5 Sets

    —–
    Core
    Bicycle x100 (single leg count)
    Jack Knives x25
    Rest 1 minute
    2 Sets

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    Boone
    Moderator
    • Posts: 293
    41 pts

    5 sets
    DB or Goblet Squats x20
    Climbers for 60s
    Squat Press x20
    Bicycle for 60s

    Score: 1 | Vote up

    RunningDownA_Dream
    Contributor
    • Posts: 16
    2 pts

    20 bodyweight squats.
    15 push ups.
    20 forward lunges – 10 each leg.
    10 dumbbell rows
    10 dumbbell curls
    30 second plank.
    30 jumping jacks.
    x3

    Score: 2 | Vote up

    Switchfit
    Moderator
    • Posts: 13
    14 pts

    Hey looking for a challenging full body routine, I generally teach this routine to more advanced clients but give it a try and feel free to give me feedback on how you did.

    The focus is on full body conditioning and muscular endurance, looking to improve strength and improve your cardiovascular levels, give it a whirl.

    1) 75 jumping jacks 2) 20 ab tucks 3) 20 front loaded db squats 4) 20 squat presses 5) 20 pushups, with every pushup add one mountain climber per leg. Perform 5 rds, 15 seconds of active rest in between exercises (light jog).

    Be honest, how many rounds can you do?

     

     

    Score: 1 | Vote up

    Switchfit
    Moderator
    • Posts: 13
    14 pts

    Chest/back/core workout advanced
    Here is a fun and challenging chest, back and core workout combining bodyweight exercises and weights.

    Grab some dumbells, grab an elevated surface, a clock and you.

    1) Sitting on a box, grab onto the sides to stabilize your body and for 45 seconds and perform core
    kickouts.
    2) 15 regular pushups
    3) 15 decline pushups
    4) 15 incline pushups
    5) drop sets – 10 incline plank rows on the right 15 lbs, 10 with 12 lbs, 10 with 10 lbs.
    6) same thing on the left side now.
    7) drop sets – 10 dumbell presses 25 lbs, 10 20 lbs, 10 15 lbs ( adjust weights as needed ) the trick to this, your shoulder blades are on a bench, your feet are on a bosu ball, and your body is in a bridge position, glutes tight always.
    8) bent over rows for 45 seconds
    9) 10 leg raises
    10) woodchoppers to the right side
    11) 10 leg raises
    12) woodchoppers to the left.

    Enjoy!, any questions feel free to ask!

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    Boone
    Moderator
    • Posts: 293
    41 pts

    Dumbbells. Intermediate.

    Goblet Squats x20
    Push-Ups x10
    Alternating Dumbbell Curls x10
    Dips x20 (using a stable surface like a chair or if not available, use the floor)
    Dumbbell Serrated Crunches x20

    5 Sets

Viewing 11 posts - 1 through 11 (of 11 total)


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