Category: home gym routines

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

2023 Summer Lower Body Routine

Christina BruniLeave a comment
  1. DB Squat with DB at shoulder 3×12 8-12 pounds
  2. Side Lunge (hold DB at chest feet wider than shoulders lunge back and forth to each side) 10-12 times
  3. DB Bridge on floor (DB on hips) 3×15 15 pounds
  4. DB Romanian Deadlift (1 DB in each hand – start with DB by side and bring to front of legs as you reach for the stretch) 3×12-15 8-10 pounds
  5. Calf Raises with DB by sides (can be with or without platform) 3×12-15 10 pounds

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30 Glute Kicks

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Leg Raises (not lowered to floor) 15 reps

High Jumps (not quickly – one jump at a time)

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Plank on forearms (squeeze stomach) Hold as long as possible

2023 Summer Upper Body Routine

Christina BruniLeave a comment
  1. Push-ups modified on knees (keep weight over top of hands) As many at possible
  2. DB Row (leaning on chair or table – left side first – start with palm in and turn palm up as you pull elbow back right by your side) 3×12 8-12 pounds
  3. DB Shoulder Press (DB in each hand held just above shoulder press straight up to ceiling) 3×12 5-8 pounds
  4. DB Skull Crusher (hold DB in each hand lying on floor bend and extend elbow straight towards ceiling) 3×12 5 pounds
  5. Resistance Band Curls (step w/ 1 foot in center of band) 3×12

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Fast Step Up on platform with 2 risers 20 steps

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Ab crunches (resting on hips and weight on hands – tuck knees back to chest

Squat with medicine ball followed by ball slam 12-15

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Twists on floor with 5 pound DB left ankle over right 15 times

2023 Late Spring Lower Body Routine

Christina BruniLeave a comment
  1. KB Goblet Squat (hold KB at chin with base forward – feet shoulder width & squat to parallel) 3 x 12 reps 15 pounds
  2. Lunges with front foot on rise (left side first & foot flat & lunge forward – DBs by side) 10 each side 5-8 pounds
  3. Single Arm Kettlebell Swing (left side first) 3 x 12 reps 15 pounds
  4. KB Romanian Dead Lift w/ both legs (hold KB with both hands – loegs & back straight – reach toward feet until you feel stretch at hamstrings) 3 x 12-15 15 pounds
  5. Wall Sit (as long as possible)

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Squat Jump[s (15) shoulder width with feet

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Static Ab Hold (rest on hips with shoulders & feet up – hold DBs at chest & hold position as long as possible)

Slam Ball Side to Side x 20 (Bring ball all the way up on each side before slamming)

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Plank (as long as possible)

2023 Late Spring Upper Body Routine

Christina BruniLeave a comment
  1. DB Row (1 DB in each hand – hinge over keeping legs & back street – pull DB’s up w/ elbows by side) 3 x 12 reps 10 pounds
  2. DB Press (Hold 1 15 pound DB with both hands at chin height – press straight up toward ceiling) 3 x 12 reps 15 pounds
  3. KB Chest Press on Floor (Hold 1 KB in right arm and press to ceiling 12 times – then switch to left side) 3 x 12 reps 15 pounds
  4. DB Tricep Extension (Hold 1 DB on sides with both hands – bend arm behind head then extend back up toward ceiling) 3 x 12 reps 10 pounds
  5. Kneeling DB Curls 3 x 12 reps 8 pounds

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High knees (25 seconds)

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Bicycles – 15

Burpees (12-15)

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An Tucks (rest on hips & lean back on hands – tuck both legs back)

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)