2022 Early Fall Lower Body Routine

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

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

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

  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

  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

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)

2022 Early Winter Lower Body Routine

1.Wall / Door Squat: Standing against door slide down into squat position – then push back up to standing – holding weight at chest height close to body. (8-12 pounds – 12 reps – 3 sets)

2.DB Dead Lift: Holding dumbbells to the side with straight arms – squat / sit back and lower until dumbbells at mid-shin – chest and head up. (10-12 pounds – 12 reps – 3 sets)

3.Lunges with front foot elevated onto platform – no risers. (8 pounds – 8 each side – 3 sets)

4.Single Arm Kettlebell Swing: Same form as standard KB swing but with one arm – swing low and between legs. (10 pounds – 12-15 reps – 3 sets)

5.Calf Raises: Holding DB by your sides stand on toes then relax back to flat feet. (10-15 pounds – 15 reps – 3 sets)

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Medicine Ball Slam: 15-20 straight throws

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Angled Crunch with knees: 10 crunches each side

Burpees: 12-15 reps

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Ab V-ups: arms and legs straight – bring together at top to squeeze abs

2022 Early Winter Upper Body Routine

  1. “Briefcase” DB Row: Standing and hinging at hip – both arms hang by side with DB at knee – row both DB together to squeeze back. (10 pounds – 12 reps – 3 sets)
  2. Push-ups: As many reps as possible.
  3. Chest Fly: With band around chair or table – arms move front to back – we want stretch in chest and shoulders. (12 reps – 3 sets)
  4. Hammer Curl: Standing against wall or door – keep elbows back against door as you curl. (8-10 pounds -12 reps – 3 sets)
  5. Skull Crushers (tricep): Lying on floor with elbows toward ceiling – extend elbows up – palm facing in – bend back to start. (8-10 pounds – 12 reps – 3 sets )

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Jumping Jacks (30 seconds)

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Plank Tucks: In plank position – alternately tuck knees at an angle. (10 each leg)

Mountain Climbers

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Basic Crunch

2021 Early Fall Lower Body Routine

Dumbbell Sumo Squat (8 pounds – 12 reps) Feet wider than shoulder width – hold dumbbells together vertical between legs

Single Leg Romanian Dead Lift (5 pounds – 10 reps each side) Reach until you feel hamstring stretch – hold weight on same side as lifting leg

Kettlebell Swing (10 pounds 12-15 reps) Swing between legs and use hips to push weight forward

Forward Lunges (5-8 pounds – 8 reps on each side) – hold dumbbells by your side

Wall Sit – squat against door – feet shoulder width – hold as long as possible

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High Knees (20-30 seconds)

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Straight Leg Raises (12-15 reps)

Scissor Legs – Front to Back (20-30 seconds)

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Crunches – Only lift shoulders to squeeze stomach (12-15 reps)

2021 Early Fall Upper Body Routine

  1. Dumbbell Back Row (8-10 pounds – 12-15 reps) leaning on dining table – pull dumbbell back as you rotate palm forward – rotate back as the weight lowers
  2. Lying Chest Press (8-10 pounds – 12 reps) Alternating sides – press up toward ceiling and lower back to floor
  3. Dumbbell Bicep Curl to Shoulder Press (8 pounds – 12 reps) turn palm forward at shoulder and press up toward ceiling
  4. Dumbbell Pull-Over (8 pounds – 12 reps) Holding top of dumbbell above chest – extend arms behind head until dumbbell reaches floor – then raise back above chest – knees up
  5. Tricep Kickbacks (8 pounds – 12 reps) Movement in elbow – bend and extend to squeeze tricep

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Jumping Jacks (30 seconds)

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Bicycles (On floor – crunch opposite knee to opposite elbow)

Butt Kick (20-30 seconds)

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Russian Twists (15 twists)