Indoor Workout with Weights

By Kari B.

Hello and Happy February! I hope 2019 has been treating you very well, and you’ve been able to make you and your health a priority this year! January’s wicked polar vortex has come and gone…and now onto sweet little February! Yes, it’s the shortest month of the year, but it’s also the month known for focusing on heart health! With cardiovascular issues running deep in my family, I tend to be hypersensitive to this topic. I encourage you to always focus on your heart and keep that muscle strong so it beats for many years to come. Don’t forget, heart disease is the leading killer of American men and women. A few quick tips that I can’t emphasize enough!

  1. Eat lots of fruits, vegetable and heart healthy foods!
  2. Manage that stress, find some happiness and get plenty of rest!
  3. Exercise – cardio and resistance. They are BOTH important. 
  4. Know your numbers. Do not be blindsided when it’s too late! Get to your doc and get some lab work done. 
  5. Do not smoke. Please. It’s the single biggest risk factor you have control of.

Ok, we all have heard those tips before but they are true, my friends! My Dad suffered his first heart attack at my current age (39 – ugh!!), so always be aware!

Workout


Alrighty girls, moving onto an indoor strength workout that will torch some major calories! All you need is a set of dumbbells (whatever you have is fine: 5, 10, 15 lbs). This workout focuses on compound moves to get your entire body involved quickly. Basically, by doing multi-joint exercises, more muscle groups are recruited, creating a more efficient and effective workout. 


Warmup

  • Jog in place – 1 minute
  • Jumping jacks – 1 minute
  • Butt kicks – 1 minute 
  • Squats – 1 minute 

Workout

Now, complete 1 – 3 rounds depending on time and ability level. I’m throwing in the option of a cardio element to ramp up your calorie burn (and to work that heart!). If you have lighter dumbbells, complete a higher amount of reps. If you have a heavier set that is difficult, drop it down to a comfortable but challenging rep

Alternating Back Lunge with a lateral raise: 15-20 reps

*Optional: Squat jumps – 45 seconds*

Squat to bicep curl to shoulder press: 15-20 reps

*Optional: Mountain climbers – 45 seconds*

Bent over row to tricep kickback: 15-20 reps

*Optional: Speed-Skaters – 45 seconds*

Push-up to alternating side plank (alternate sides): 12 reps total (6 each side)

*Optional: Burpees – 45 seconds*

Woodchoppers: 20 each side

*Optional: Jump rope (actual or invisible) – 45 seconds*

I remind every client that this is YOUR workout. Make it work for you! By that, I mean if something is beyond your capability or it hurts (not in a good way)…don’t do it! For example, if you are 20 seconds into mountain climbers and hit a wall, just hold a plank. It’s OK! That is still work! Or, let’s say you are killing your burpees, but the jump at the top is giving your bladder a run for its money…just remove the jump. It’s OK! In short, just keep moving. If anything gets to be too much, just find a way to keep your body doing something. Trust me…it’s all good!

I will send you off with a great quote…”With a healthy heart, the beat goes on”. 

Without our health, we have nothing! Stay warm and well! Love yourself and put your health in the spotlight! 
-Kari 

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