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)