I Had One Hour…

Posted: May 21, 2014 in Fitness
Tags: , , , , , , ,

There really is no need to spend hours at the gym.  Sometimes I don’t even get to the gym…I’ve created quite the home gym over the last few years and to me, spending money on key pieces of equipment makes me much happier than spending money on shoes and handbags (don’t get me wrong, I love those too)…

Monday was a super-busy day for me (as usual) between work, family, dinner, softball games, etc.  I had just over one hour during a break in the action to squeeze a workout in at home.  I saved a few minutes afterwards for a shower…you’re welcome.. 😉

I used an adjustable dumbbell set and a few kettlebells (but you can used dumbbells for the entire workout if you want):

I performed all the exercises in the order listed, took a 1 minute break after the end of the circuit, and completed 4 total circuits.  I did a quick light aerobic warm-up for about 5 minutes:

  • Dumbbell Curl to Overhead Press x 15 reps
  • Heavy Kettlebell Swings x 20 reps
  • Dumbbell Tricep Kickbacks x 15 reps
  • Renegade Row x 10 reps each side
  • Unilateral Bent-Over Row with Kettlebell x 15 reps each
  • Burpees x 10 reps
  • Reverse Lunges x 10 reps each
  • Russian Twist x 20 reps
  • Unilateral Floor Bridge x 15 reps each
  • Plank with Alternate Leg Lifts x 10 reps each
  • Kettlebell Deadlift x 15 reps
  • Unilateral Kettlebell Thruster x 10 reps each
  • 3-way Delt Raises x 10 reps each (Front, Lateral, and Bent-Over)

That completes 1 cycle.  Rest for about a minute to grab some water and catch your breath and then go again!  This type of workout gives you the best of both worlds (as long as you use a weight that is challenging).  Not only are you stimulating each major muscle group, but your heart-rate remains elevated for the entire hour for that fat-blasting effect.  I try to do a workout like this about once per week in between my other “standard” weightlifting routines.  If you decide to try it, let me know how it goes!

 

Comments
  1. Rhonda Thomas says:

    I’m trying this Thursday!!

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