I hope your week is going well so far. This is my second to last week working at the gym, so I’m enjoying my relaxed work schedule while I still can. And by that I mean I am spending every free moment packing up our house and preparing to move.
Did I mention that I’ve got a workout for you today? This is the workout I stuck around to complete after my shift at the gym yesterday. You’ll need one set of 5-15lb dumbbells; whatever weight you feel comfortable with but is still challenging. I used a couple of 10lb-ers and I am sore today.
You’ll complete 10 repetitions of each exercise, in order, and then repeat the entire circuit 3 times through. Make sure to listen to your body and rest as needed. The first two exercises are seated, the next three are standing, and the last two are performed in a bent over position. You’ll hit the chest, biceps, shoulders, triceps, and all of the tiny little stabilizers in between. Ready? Go!
Chest presses – Start by laying on your back, either on the floor or on a bench, dumbbells in both hands and arms at a 90 degree angle at chest level. Exhale as you press the weights up over the chest, and on the inhale lower back to a 90 degree angle.
Chest flies – Start by laying on your back, either on the floor or on a bench, dumbbells in both hands, arms raised in front of your chest. On the inhale, maintain a slight bend at the elbows as you slowly lower arms out to the side until they are in line with (but not past) your torso. On the exhale, bring the arms back together in the starting position in front of your chest.
Biceps curls – Start in a standing position with dumbbells in hands, arms extended down by your sides. Keep your shoulders down, elbows close to your torso, and palms rotated forward. As you exhale, use your biceps to lift the weights up into a curl position, and on the inhale slowly lower back down to the starting position.
Hammer curls – Just like the biceps curls, only with your wrists rotated in toward the body.
Overhead presses – Starting in a standing position, hold the dumbbells in each hand with arms at shoulder level bent with hands above the head. On the exhale, straighten arms and lift weights to meet above the head. Be sure to keep your shoulders down and core engaged the entire time. Slowly bend the elbows and lower to the starting position on the inhale.
Bent over rows – Starting in a bent over position, feet shoulder width apart and a flat back, slowly lift the weights until your bent arms become parallel with your spine. Slowly lower weight back to the starting position to complete one repetition.
Triceps extensions – Start in a bent over position with a flat back, arms bent at 90 degrees with upper arms parallel to the floor. Exhale as you “kick back” the weights in each hand, hinging at the elbow, until the arms are straight. Keep your shoulders down and core engaged.