Home › Forums › The Love 4 Fitness › Indoor Home Routines : Mix w/Body Weight Drills & Dumbbells
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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.
cool
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.
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 Sets5 sets
DB or Goblet Squats x20
Climbers for 60s
Squat Press x20
Bicycle for 60s20 bodyweight squats.
15 push ups.
20 forward lunges – 10 each leg.
10 dumbbell rows
10 dumbbell curls
30 second plank.
30 jumping jacks.
x3Hey 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?
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!
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 x205 Sets
Advanced do the reverse in the beginning otherwise Intermediate level without reversing. Weight can vary
DBs Sets [ 15 seconds both Climbers & Bicycles / between exercises below]
/= 15 seconds Climbers and Bicycles
Goblet Squats
20lb x20/ Climbers & Bicycles
25lb x15/ Climbers & Bicycles
35lb x10/ Climbers & Bicycles
40lb x5/ Climbers & Bicycles
Reverse
Goblet Squats
40lb x5/ Climbers & Bicycles
35lb x10/ Climbers & Bicycles
25lb x15/ Climbers & Bicycles
20lb x20/ Climbers & BicyclesSuper Set Chest & Back [ 15 seconds both Climbers & Bicycles / between sets below]
Floor Presses 10lbs x15/ Climbers & Bicycles
Rows 20lbs x10/ Climbers & Bicycles
Floor Presses 15lb x 12/ Climbers & Bicycles
Rows 25lbs x8/ Climbers & Bicycles
Floor Presses 20lbs x10/ Climbers & Bicycles
Rows 35lbs x 6/ Climbers & BicyclesTri Set Legs & Shoulders Split Squat to RDL to Squat Press Calf Raise with Climbers & Bicycles between each
Split Squats(elevated) 15lbs x12/ Climbers & Bicycles
RDL 10lbs x12/ Climbers & Bicycles
Squat Press w/Calf Raises 15lbs x12/ Climbers & Bicycles
Split Squats(elevated) 20lbs x10/ Climbers & Bicycles
RDL 12lbs x10/ Climbers & Bicycles
Squat Press w/Calf Raises 20lbs x10/ Climbers & Bicycles
Split Squats(elevated) 25lbs x8/ Climbers & Bicycles
RDL 15lbs x8/ Climbers & Bicycles
Squat Press w/Calf Raises 25lbs x8/ Climbers & BicyclesTri Set Shouylder&Arms
Overhead Press 15lbs x15/ Climbers & Bicycles
Curls 15lbs x15/ Climbers & Bicycles
Tricep Kickbacks 15lbs x15/ Climbers & Bicycles
Overhead Press 20lbs x10/ Climbers & Bicycles
Curls 20lbs x10/ Climbers & Bicycles
Tricep Kickbacks 20lbs x10/ Climbers & Bicycles
Overhead Press 25lbs x8/ Climbers & Bicycles
Curls 25lbs x8/ Climbers & Bicycles
Tricep Kickbacks 25lbs x8/ Climbers & BicyclesCore (optional weighted) 3 sets
Crunches x20 Serrated Crunches x10- This reply was modified 3 years, 5 months ago by Boone.
Equipment List: Dumbbells 10s 12s 15s 20s 25s 35s 40s, Chair, Hurdle Bar.
2 sets
Goblet Squats
20lb x20 / 25lbs x15 / 30lbs x15 / 35lbs x10Lunges
20lbs x12 / 25lbs x10Super Set
Floor Press 10lbs x12
Single Arm Row (bent over chair) 15lbs x12
Floor Press 12lbs x10
Single Arm Row (bent over chair) 20lbs x10
Floor Press 15lbs x6
Single Arm Row (bent over chair) 25lbs x6Super Set Legs
Split Squat (elevated) 10lbs x10
RDL 10lbs x10
Split Squat (elevated) 12lbs x6
RDL 12lbs x6Super Set Shoulders
21’s Laterals/Front/Seated 5lbs
Overhead Press 10lbs x10
21’s Laterals/Front/Seated 5lbs
Overhead Press 12lbs x8
21’s Laterals/Front/Seated 5lbs
Overhead Press 15lbs x6Super Set Arms
Alternating Curls 10lbs x12
Prone Chin Ups x5
Alternating Curls 12lbs x10
Prone Chin Ups x5
Alternating Curls 15lbs x8
Prone Chin Ups x5Super Set Triceps
Single Arm Kickback (hold chair) 5lbs x12
Dips (off chair) x15
Single Arm Kickback (hold chair) 5lbs 10lbs x8
Dips (off chair) x15
Single Arm Kickback (hold chair) 12lbs x4
Dips (off chair) x15Super Set
Calf Raises 20lbs x15
Serrated Crunches 10lbs x20
Calf Raises 25 lbs x10
Serrated Crunches 10lbs x 15
Calf Raises Body Weight x20
Serrated Crunches Crunches x20Outdoors
Equipment List: Cones Dumbbells 10 15 20 25 (according to number of cones)Shuttle Run (Set a good 10+ apart)
Rd1
Tap and ReverseWhen finished the shuttle:
Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25Rd2
Dumbbell Carry and Put Back
(Each cone has a dumbbell 10/15/20/25 etc grab and put to the start then reverse and carry them all back to its starting cone)When finished the shuttle:
Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25Rd3
Tap and ReverseWhen finished the shuttle:
Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25Rd4
Dumbbell Carry and Put BackWhen finished the shuttle:
Squat Press x25 (dumbbells) Jack Knives x25 Push Ups x25 Long Leg Lift w/Thrusters x25The fitness routine you shared in the post is really useful and effective.
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