Category: home gym routines

2025 Spring Lower Body Routine

Christina BruniLeave a comment

1.Dumbbell forward squat: hold both 12 or 15 pound DBs between legs + forward – hips back and chest up 3 x 12.

2.Split squats: one leg back on platform with one riser- DB on same side that goes down – harder side first 3 x 10 @ 10 pounds.

3.Kettlebell swings x 15 with 20 pound KB

Immediately followed by:

4.Romanian dead lift with 20 pound KB – hold with both hands + keep feet together – bend forward until stretch 3 x 15.

5.Clam shells: for glutes – lying on side stack legs – legs bent place DB on leg at thigh and open leg / separate 3 x 15 @ 10 pounds.

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Jumping jacks x 30

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Plank – 15 seconds on one foot – 15 seconds on other foot

15 sit-ups / crunches

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Wall sit – 2 x 30 seconds then one time As long as possible

2025 Spring Upper Body Routine

Christina BruniLeave a comment

1.Alternating DB chest press on floor (lying flat press DB to ceiling elbow touches floor at bottom) 3 x 12 @ 12 pounds

2.DB bent over row alternating DB in each hand bend over with straight back alternately row dumbbells to squeeze back. 3 x 12 @ 10-15 pounds

3.KB upright row holding 10 pound KB with both hands pull KB up to shoulder height – stand up straight 3 x 12

4.DB curls: keep base of weight touching the entire time 3 x 12 @ 10 pounds

5. DB skull crushers – 2 DBs – lying on floor bend at elbow to bring DB next to head then extend back to ceiling 3 x 12 @ 5-8 pounds.

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Fast paced step ups x 20 seconds

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leg raises x 15 then hold last one above floor

Alternating leg tucks x 15

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Twists x 15

2024 Fall Lower Body Routine

Christina BruniLeave a comment

1.Squat press: 5-8 pound DB held at shoulder squat then press up toward ceiling as you stand up from squat. 3 x 12.

2.Single leg bridge: Lying flat on floor one foot down and the other elevated press hips toward ceiling and squeeze glutes 5-8 pounds 3 x 12 each side.

3.Walking lunges: with available space step and lunge alternating legs continue with 8 on each side for 3 rounds.

4.Single leg Romanian deadlift: Holding on to stable surface hold DB in one hand one foot stays flat while you reach other leg back – reach for stretch in hamstring – leg goes back at same pace as arm. 3 x 10 each side.

5.Goblet squat with close feet: Hold DB at chest – feet within shoulder width. 3 x 12 8 pounds.

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Alternating leg raises.

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Plank (30 seconds) 2 rounds – As long as possible 3rd round.

High knees (30 seconds)

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Sit-ups (13). Squeeze Abs!!

2024 Fall Upper Body Routine

Christina BruniLeave a comment

1.Push-ups – As many reps as possible. Modify if necessary. 3 rounds

2.Resistance band bent over row: Place foot close to handle on one side – lean over top of band and pull elbow up to body 12 times – then repeat on other side. (I have a red band with black handles.)

3.Resistance band shoulder press: Stand on band with both feet and press handles up to ceiling 12 times or 1 side at a time band held behind arms. 3 x 12.

4.Bicep curl with body bar: 3 x 15 (I have a 10 pound body bar).

5. Tricep extension with body bard: Hold bar above head elbows forward and bend back behind head then extend up toward ceiling. 3 x 15.

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Alternating leg tucks (15).

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Hold feet just above floor as long as possible.

Squat jumps (15).

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Ab crunches: tuck both arms and both legs to squeeze stomach – extend all the way each time (15).

2024 Early Spring Lower Body Routine

Christina BruniLeave a comment

1.DB squat: hold DB at chest with both hands and squat 15 pounds 3×12 reps.

2.KB swing: hold 10 pound DB in each hand and swing 10 pounds x 2 3×12 reps.

3.Hip bridge from floor: lying on floor with feet flat and DB resting on hips press hips up to ceiling 15 pounds 3×12 reps.

4.Single leg Romanian deadlift: right hand on wall DB in left hand lift right leg and reach toward toes on left side going for stretch in hamstring then switch sides 8-10 pounds 3×12 reps.

5.Wall sit: as long as possible. (sitting against wall with back against wall.)

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Medicine ball slams side to side (16 times) Lift ball high up then slam on floor.

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Alternating leg raises.

Fast-paced step-ups (1 riser on platform) 25 seconds.

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Crunches on floor: lie flat and pull both arms and legs together to crunch in the middle.

2024 Early Spring Upper Body Routine

Christina BruniLeave a comment

1.DB row: hold DB in both hands bend forward with arms to side and pull both arms back together 10 pounds 3×12 reps.

2.Chest fly: lying on floor hold DBs above chest bring arms out to the side to stretch chest then press up 5 pounds 3×12 reps.

3.Should raise: hold DBs in front and DBs facing forward lift DBs out to side and up to shoulders 5 pounds 3×12 reps.

4.DB Hammer curls: one curl at a time palm facing in 5-8 pounds 3×12 reps.

5.Tricep extension: holding DBs by shoulders elbows up extend arm one at a time toward ceiling 5 pounds 3×12 reps.

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Mountain climber (20 seconds)

right into

Plank on hands (as long as possible)

Jumping Jacks (25)

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Russian Twists with 8 pound DB

2023 Early Winter Lower Body Routine

Christina BruniLeave a comment

1.Single-Arm Kettlebell Swing 10-15 pounds 3 sets x 12 times each side

2.Kettlebell Squat (stand directly over kettlebell and hold – then push up to standing – keep chest up) 20 pounds 3×12

3.Lunges with back foot on platform with only one riser on each side) put back foot up and lunge 12 times each side – hold 5 pound DB in each hand 5 pounds 3×12

4.Romanian / Hamstring Deadlift (1 DB in each hand – keep legs straight and reach forward to feel stretch) 8-10 pounds 3×12

4.Calf Raises (DB in each hand – on platform no risers) 10 pounds 3×15

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Butt Kicks (30 seconds)

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Plank on Forearms (as long as possible)

Squat Jumps 10 reps

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Crunches on Floor (only lift shoulders to squeeze stomach) 3×15

2023 Early Winter Upper Body Routine

Christina BruniLeave a comment

1.Dumbbell Press (lying on floor – lay flat on floor – legs bent or straight – arms diagonal) – push DB to ceiling one side at a time 8-10 pounds 3×12

2.Dumbbell Row (knees bent and lean over – DB in each hand) one side at a time 8-10 pounds 3×12

3.Dumbbell Shoulder Press (hold dumbbells touching each other in front) push straight up to ceiling 5-8 pounds 3×12

4.Dumbbell curl (hold DBs in front of body and touching each other – curl up to the top then all the way back down) 5-8 pounds 3×12

5.Tricep kickback (1 dumbbell in each hand – lean forward) pull elbow up to side straighten arm then bend 5-8 pounds 3×12

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High Knees (30 seconds)

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Straight Leg Raises 15 reps

Ball Slams (From high up slammed in floor) 20 reps

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Plank tucks (Plank on hands and tuck legs) 20 reps

2023 Fall Lower Body Routine

Christina BruniLeave a comment

1.DB squat w/ DB facing front & held with both hands between legs 8-10 pounds 3×12 reps

2.Lunges stepping forward (holding DB in each hand – 10 on one side then 10 on the other) 5 pounds 3×10 reps

3.Single leg bridge (lying on floor – put 1 leg up & push hips up to ceiling with other leg) 3×10 each side

4.Wall sit (squat against wall & sit for as long as you can)

5.Squat w/ shoulder press (squat while holding DBs at shoulders & press DBS toward ceiling) 5 pounds 3×12 reps

Jumping Jacks x30

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Plank Up on Hands (as long as possible)

Mountain Climbers x30

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Ab Tucks (lying on floor – tuck legs back toward you and squeeze stomach) x15

2023 Fall Upper Body Routine

Christina BruniLeave a comment
  1. Push-ups on knees (As many as possible)
  2. DB chest press from floor (lying flat on floor elbows touching floor – press DBs up to ceiling) 8-10 pounds 3×12 reps
  3. Bent over DB row (leaning over holding DB in each hand – pull elbows back & squeeze sides) 8-10 pounds 3×12 reps
  4. DB shoulder raise (palms facing in & DB raised out to the side up to shoulder height) 5 pounds 3×12 reps
  5. Single DB tricep extension (holding 1 DB with both hands bend back behind head & extend up to ceiling 8-10 pounds 3×12

Squat Jumps x10

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Russian Twists with 5 pound DB 3×15 reps

Ball Slams left to right (Raise high before slamming ball down) x20

+Alternating Leg Raises 3×15 reps