At-Home Weights Workout Part 2
Oh hi! Did you know that it is daylight savings this weekend?! I had no idea! It seems really early to me but maybe I’m wrong. All I can say is that longer days are going to be so good. I have had the most difficult time this whole winter getting up for am workouts. It’s pitch black and my body is telling me noooo, sleep more!
Today I am back with Part 2 of the At-Home Weight Workout! If you missed Part 1, you can catch up on it here. This week we are targeting Arms & Abs, just in time for warmer months where my arms and abs may see the light of day again!
I used 5 lbs for this workout but I would recommend adjusting to your lifting capability. As always, go at your own pace and consult a physician before starting this or any other routine.*
1. Standing Bicep Curl– Stand with knees bent and arms out to side with elbows slightly bent. Curl weights in towards shoulders and extend back out. Repeat 15x. Rest and repeat for a second set.
2. Row Kickback– Stand with one foot forward with weight in opposite hand and other leg back and straight. Bend front and knee and allow weight to drop down towards the floor. Bend elbow drawing weight up towards ribs then extend the weight straight back for a kickback. Bring weight back towards ribs and lower to start. Repeat 15x. Repeat on opposite arm and leg.
3. Weighted Punches– Stand with feet a little wider than hip width apart. Bend elbows at chest holding a set of weights. Punch one arm across the body keeping elbow slightly bent then repeat on opposite side. Continue alternating arms while keeping knees bent. Repeat 30x.
4. Crunch and Punch– Lay on back with weights in each hand. Crunch up towards ceiling while punching one arm across body. Return to start and repeat with other arm punching. Repeat 30x alternating sides.
5. Diamond Pushup– Start on knees with hands together to create a diamond shape (fingers and thumbs touching). Lift one leg up in back. Keeping leg straight behind, lower down into a pushup. Push back up and repeat 10x. Switch legs and repeat.
6. Leg Drop– Lie on back with legs in the air, toes pointing towards the ceiling. Place fingers under sacrum and drop one leg towards floor keeping other leg pointed towards ceiling. Draw the leg back up to start and repeat on opposite leg. Repeat 20x alternating legs.
7. Double Leg Drop– From the Leg Drop position, drop both legs down towards the floor until you reach your point of control making sure the back does not arch. Draw legs back up to start. Repeat 10x.
8. Plank Dolphin– Start in a plank position on forearms, legs straight and abs pulled in. Pike hips towards ceiling coming into a dolphin pose. Lift one leg up off the mat. Lower the leg down and return to plank. Repeat lifting opposite leg. Repeat 15x.
9. Plank Knee Twist– Start in a plank pose. Bring one leg in towards opposite shoulder, bending the knee. Place foot back into plank and repeat with opposite leg. Repeat 20x alternating sides.
10. Side Plank– Start in a plank pose. Twist to one side stacking legs on top of one another. Lift arm towards ceiling and hold side plank pose. Repeat on other side transitioning through plank. Repeat 10x alternating sides.
* For additional terms and conditions associated with this workout, please click here.
Readers, what’s your workout routine? What’s your favorite body part to strength train? Are you an am or pm exerciser?