Category: home gym routines

2023 Late Winter Lower Body Routine

Christina BruniLeave a comment
  1. DB squat holding DBs by side (hold DB by each side DBs don’t move feet shoulder width apart & toes out) 8-10 pounds 12 reps
  2. Lunges with back foot on riser (left side first – keep feet flat on floor and lunge forward – hold DBs on each side) platform with one riser 5-8 pounds 10 each side
  3. Glute bridge on floor (lying flat DB on hips – push through feet to lift hips toward ceiling and squeeze glutes) 10 pounds 15 reps
  4. DB single leg Romanian dead lift (left side first DB in left hand and holding wall with right – only reach until you feel stretch) 8 pounds 12 each side
  5. DB calf raises using just platform no risers – 10 pounds 15 reps

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Repetitive jump to rise (using both risers for platform – not too quickly) 20 jumps

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Crunches with knees up (lift shoulders just enough to squeeze abs – then release) 15

Alternating fast-paced step-up on 1 riser 20+ steps

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Leg raises – 15

2023 Late Winter Upper Body Routine

Christina BruniLeave a comment
  1. Alternating shoulder press (keep elbows forward & press straight up to ceiling) (left side first) 8-10 pounds 12 reps
  2. Alternating bent-over row (hinge at hips – keep legs straight – alternately pull dumbbells up to side to squeeze back) 10 pounds 12 reps
  3. Alternating DB chest press on floor (hold DBs diagonal – press DBs straight up to ceiling) 10 pounds 12 reps
  4. Tricep kickback (hinge at hips – lift elbows – and repeatedly extend and bend elbow to squeeze tricep – only elbows move) 5 pounds 12-15 reps
  5. Resistance band bicep curl (one leg on middle of band curl both arms together) 12-15 reps

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Mountain climbers (25 seconds)

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Russian Twists with medicine ball (slow) 15 twists

Jumping jacks (30 jumps)

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Ab crunches – tuck elbows &knees together holding 5 pound DB (12-15)

2023 Early Winter Lower Body Routine

Christina BruniLeave a comment
  1. Single-arm kettlebell swing (standard kettlebell swing – start with left side) 15 swings left 15 swings right 10 pounds
  2. Kettlebell squat holding kettlebell in 1 hand (10 squats each hand left side first) 15 pounds
  3. Dumbbell reverse lunge (with DB in each hand start with feet together – left side first; step back with right – step back forward to reset) 8 pounds 8 each side
  4. Dumbbell hamstring dead lift with 3-second hold (with DB in each hand – reach toward feet while keeping back straight – hold each reach for 3 seconds) 10 pounds 3 sets 12 reps
  5. Leg raises to squeeze glutes (on hands & knees – straighten one leg to lift toward ceiling and squeeze glute at the top) 15 lifts each side.

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Jump squats holding 5 pound DBs at shoulder

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Bicycles (elbow to knee) 3 sets 20 reps

Burpees without jump (10)

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Ab crunch holding 5 pounds DB 3 sets 15 reps

2023 Early Winter Upper Body Routine

Christina BruniLeave a comment
  1. Bent-over kettlebell row (left side first, keep palms up) 10 pounds 12 each side
  2. DB upright row (holding two 5 pound DBs – stand upright and pull DBs straight up toward ceiling) 8 sets 12 reps
  3. Push-ups. (1 set standard – 2 sets modified on knees – shift weight forward to keep weight over hands) 3 sets AMRAP
  4. DB overhead tricep extension (hold DB s up to shoulder and extend only elbow to push up toward ceiling) 5-8 pounds 3 sets 12 reps
  5. DB bicep curl while holding DBs together (DBs stay touching) 5-8 pounds 3 sets 12 reps

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High knees (25 seconds)

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Plank (As long as possible)

Side to side medicine ball slams (20 slams)

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core (ab) rotations with resistance band (can use leg of table to wrap band around)

2022 Early Fall Lower Body Routine

Christina BruniLeave a comment

1.DB Front Squat (Hold DB front to back at shoulder & squat normally)

8 pounds 12 reps x 3 sets

2.KB Dead lift to Shoulder Lift (KB in one hand – dead lift KB – then use momentum to lift up to shoulder – reset after every lift)

10 pounds 8 right 8 left

3.KB Swing with both hands

15 pounds 15 reps x 3 sets

4.Single Leg Hamstring Reach Dead lift with KB

10 pounds 12 reps x 3 sets

5.DB Calf Raises (Hold DB by your side)

10 pounds 15 reps x 3 sets

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Mountain Climbers – 25 seconds

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Russian Twist (holding DB at side)

Fast-paced Step-ups (using 1 riser on platform)

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Straight V-Up with arms & legs 12 – 15 reps

2022 Early Fall Upper Body Routine

Christina BruniLeave a comment

1.DB Chest Press from Floor (Hold DB diagonally – start elbows on floor and press to ceiling)

10 pounds 12 reps x 3 sets

2.Bent Over DB Row (Holding DB in each hand – palms up – pull elbows back while leaning forward)

10 pounds 12 reps x 3 sets

3.DB Reverse Fly (Leaning forward – palms facing you – pulling arms out to the side to squeeze upper back)

5-8 pounds 12 reps x 3 sets

4.DB Shoulder Press (Press DB from shoulder to ceiling with DB front to back)

8 pounds 12 reps x 3 sets

5.DB Bicep Curl (Alternate curls – keep palms facing up)

5-8 pounds 12 reps x 3 sets

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Jumping Jacks – 25 seconds

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Alternating Ab Tucks ((Alternating elbows tucked to opposite knee) – 20 reps

Butt Kicks – 25 seconds

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Alternating Leg Raises

2022 Late Summer Lower Body Routine

Christina BruniLeave a comment

1.KB Sumo Squat (feet wider than shoulders) 15 pounds 3 x 12 reps

2.Single Arm KB Swing (swing between legs and push forward with hips) 10 pounds 3 x 10 reps each side

3.DB Glute Bridge (lying on floor – DB on hips – press hips up towards ceiling and squeeze glutes) 15 pounds 3 x 12 reps

4.KB Hamstring Dead-lift (legs straight – hinge at hips to reach forward – feel stretch in hamstrings) 10-15 pounds 3 x 12 reps

5.DB Side Lunge (hold DB by chest – lunge alternately to each side – keep feet flat) 5-10 pounds 10 each side

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Medicine Ball Slams – side to side – 15 throws

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Ab crunch (lying flat – lift shoulders off floor to squeeze stomach) 15 reps

High knees – 20 seconds

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Leg Raises – alternating legs – 20 leg raises

2022 Late Summer Upper Body Routine

Christina BruniLeave a comment
  1. Push-ups (on floor; start standard; modify if necessary) As many as possible
  2. Bent Over KB Row (holding on to table / chair; pull KB up to squeeze side of back) 15 pounds 3 x12 reps each side
  3. KB Upright Row (hold with both hands; pull elbows as high as possible to feel shoulders) 10 pounds 3 x 12 reps
  4. KB Overhead Tricep Extension (hold handle with both hands with base side up; start above the head – bend elbows back then extend back towards ceiling) 10 pounds 3 x 12 reps
  5. DB Bicep Hammer Curl (standard curl with 3-second hold at the top of each curl) 8-10 pounds 3 x 12 reps

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Medicine Ball Slams – 15 throws

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Plank – As long as possible

Jump Rope Jumps 20-25 seconds

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Ab hold – Lying on floor – hold feet up 2 inches for as long as possible

2022 Late Winter Lower Body Routine

Christina BruniLeave a comment
  1. Dumbbell Sumo Squat – feet wider than shoulders DBs held together between legs – arms straight – chest up (10 pounds – 12-15 reps)
  2. Dumbbell Hamstring Dead Lift – DBs held in front of legs – palms back – bend knee – hinge at hips – want hamstring stretch (8 pounds – 12 reps)
  3. Split Squat (Lunge with back foot up) Back foot on platform with both risers used – lunge forward – back straight and chest up – arms by side – Start without weight add if possible (3 sets – 8 each side)
  4. Bridges on floor – DB placed on hips – push off heels to lift hips toward ceiling (15 pounds – 15 reps)
  5. Kettlebell Swing with both arms (15 pounds – 15 reps)

High Knees (30 seconds)

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Weighted Ab Crunch – Arms and legs extended hold DB on side – tuck arms and legs together to squeeze stomach (12-15 reps)

Burpee and Mountain Climber combo (5-6 kicks each time you drop to floor) (12-15 reps)

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Plank (As long as possible)

2022 Late Winter Upper Body Routine

Christina BruniLeave a comment

This two-part routine is late out of the gate. Soon I will be posting my 2022 Early Spring routines.

  1. Hammer Curl Chest Press on Floor (10 pounds – 12 reps)
  2. Sideways Pull with Doubled Band (like skier) – Bent forward pull band apart then pull elbows in by side squeeze back (12-15 reps)
  3. DB Curl with DBs touching (8 pounds – 12 reps)
  4. Alternating Tricep Extension – Arm above head keep elbow pointing up – alternately extend arms toward ceiling (5 pounds – 12 reps)
  5. DB Upright Row – DBs in front of body palms facing you – lift elbows up to reach shoulders – wrist stays below elbows (5 pounds – 12 reps)

Butt kicks (30 seconds)

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Leg Raises (15 reps)

Quick alternate Step-ups on risers (30 seconds) (Start with one riser then try 2)

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Russian Twist with Flutter Kicks (If challenging do them separate) (15 reps)