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)

2021 Summer Lower Body Routine

Kettle bell squat (holding kettle bell @ chest) after each squat do a knee raise alternating legs 10-15 pounds 12-16 reps

Single leg Romanian deadlift (reach until you feel stretch in hamstring) 10 reps

Reverse lunges holding dumbbell high in 1 hand and low in the other 5-8 pounds 8 lunges each side

Donkey / glute kicks (starting on all 4s – alternately kick feet straight back to squeeze glutes

Alternating lateral lunges (feet wider than shoulders opposing leg straight – working leg bent – back and fourth)

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Burpees 12 reps

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V-shaped crunches 15 reps

Jumps side to side and front to back 20 jumps

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Side planks (as many seconds as possible) 2 sets each side

2021 Summer Upper Body Routine

Band shoulder raises (1 leg and palms forward – curl band up and push above head) – 12 reps

Band rows (step wide on the band with both feet – leaning forward and alternating rows) – 15 each side

Push-ups (1 set standard – 2 sets modified)

Dumbbell curls (start palms in and rotate up on the way up) 8 pounds 12-15 reps

Overhead tricep extension (1 side at a time – only moving elbow) 5-8 pounds 12-15 reps

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Jump rope jumps (20-30 seconds)

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Plank tucks (tuck legs in plank position) 20 tucks

High knees kicks 20-30 seconds

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Plank with shoulder taps 20 taps

2021 Spring Lower Body Routine

  1. Kettlebell Front Squat (Hold KB by the base at chest height – feet shoulder width (10 lb x 12 reps)
  2. Dumbbell Lunges – Hold DBs sideways at shoulder (5 lb x 10 lunges each side)
  3. Bridge on Platform – lying down placing feet on edge of platform push with heels (8 lb x 15 reps)
  4. Kettlebell Dead Lift – keep back straight (10 lb x 12 reps)
  5. Calf Raises with or without weight (2 5 lb DBs x 15 reps)

Fast Paced step-ups – on platform with 1 riser each side (20-30 seconds)

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Crunches – lifting arms

Jumping Jack forward and back (20-30 seconds)

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Ab Hold – holding feet 6 inches above floor hold as long as possible

2021 Spring Upper Body Routine

  1. Resistance band Chest Fly/Chest Press combo (band in back on coffee table or dining table) (15 reps)
  2. Kettlebell Suitcase Row (in forward leaning position) row kettlebells up with kettlebells held sideways pull shoulder blades together (10 lb 12-15 reps)
  3. DB Skull Crushers – Tricep Extensions – lying on back (bend elbow bring weight by your head extend back towards ceiling) (5 lb 12-15 reps)
  4. DB Curl holding DBs together (squeeze bicep at the top) (5 lb 12-15 reps)
  5. 2 DB Upright Row Start with both DBs in front of body palms facing back raise elbow as high as possible (5 lb 12-15 reps)

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Medicine Ball Slams (10 straight and 10 side-to-side)

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Standing Kettlebell Rotations (10 lb 15 reps)

High Knees in Place (20-30 seconds)

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Alternating Leg Raises (15 reps)