Fitness at Home

This workout is quick, the exercises are tailored to tone your arms and back. In some of them I added the movement of the legs to make the workout more functional

Station #1; 3 Rounds

10x Shoulder Press Squat

Shoulder Press Squat Help

Stand with feet shoulder length apart, and dumbbells at your shoulders. Squat down until your knees bend at a 90 degree angle. Slowly come up to standing position again, simultaneously pushing the dumbbells up towards the sky above your head. Repeat for desired reps.

12x Sumo Squat with Lateral Raise

Sumo Squat with Lateral Raise Help

With dumbbells in both hands, stand with feet more than shoulder length apart, and toes pointed outwards. As you squat down so your knees are bent at a 90 degree angle, lift dumbbells out to your side so your arms are parallel with the floor. Slowly come up to standing position again, simultaneously bring the dumbbells to starting position, and repeat for desired reps.

12x Squat Jumps

Squat Jumps Help

Standing with feet shoulder length apart, lower yourself into a squat until the knees are bent at a 90 degree angle. When coming back up, launch yourself into the air, and land standing upright. Repeat for desired amount of reps.

Station #2; 3 Rounds

Push Ups

Push Ups Help

Begin face-down on the floor, balancing on your toes. Position the hands slightly broader than shoulder width apart so your body forms a straight line with your arms extended. Bend your elbows and lower your body until it is nearly touching the floor, then push your body up and back to the starting position.

12x Triceps Dumbbell Kick Back

Dumbbell Triceps Kick Back Help

Stand with legs bent and together, and your torso leaning forward. Holding your arms bent at your sides with dumbbells in hand, reach and lift dumbbells back until your arms are straight. Release back down. Repeat for desired reps.

Dumbbell Bicep Curls

Biceps Curls Help

Using a palms-up grip with arms extended, curl dumbbell in right hand up as far as possible, then return to the initial position. Repeat with right arm, then switch to your left arm.

Station #3

16x One Leg Dead Lift

One Leg Dead Lift Help

With a dumbbell in each hand, stand with feet shoulder length apart. For the first rep, lean forward on one foot and extend your back foot into the air, keeping your dumbbells hanging in front of you. Repeat for desired reps

Help

Do 10 repetitions in each leg

16x One Leg Triceps Extension

Dumbbell Triceps Over Head One Leg Help

Stand on one leg and hold a dumbbell with one hand behind your head. Stand straight, palm facing up and gripping the dumbbell around the top plate. Raise the dumbbell overhead to arm’s length, keeping your elbows close to your head during the entire movement. Lower dumbbell to the starting position in a semicircular motion until your forearms touch your biceps.

Instructions

Do 8 repetitions in each leg then switch.

10x Dumbbell Bent Over Row

Dumbbell Row Help

Step forward with left leg and bend over at the hips. Grasp a dumbbell in your right hand and place left elbow on your left knee or on a becnh , keeping the lower back almost parallel to the floor and the head facing down. Keep your arm close to the side of your body as you pull the dumbbell up to your side. Squeeze and return to starting position.

Help

Do 10 repetitions in each arm

50 seconds, rest 15 seconds between exercises

Burpees

Burpees Help

Stand upright with arms to sides. Bend over and squat down. Place hands on floor, While holding upper body in place, kick legs back. Land on forefeet with body in straight. Keeping upper body in place, pull legs forward under body returning feet in original position. Rise up.

10x Up and Downs

Up and Downs Help

Asume the plank position on your elbows, with body as parallel as possible to the floor. Lift yourself, one hand at a time, up until both arms are straight with hand placed flat on the mat. Go down one arm at a time for one rep.

Jogging in Place

Running on Place Help

Lift your feet only an inch or two off the ground, hopping from foot to foot, or lift your knees higher to increase your heart rate, The faster you jog in place, the more intense your workout will be.

Swing

Kettle Swing Help

Begin in a lowered squat position, standing with your feet 6–10 inches outside of shoulder width on either side, each foot pointed slightly outward. Forcefully extend the knees and hips to accelerate the kettlebell up. Keep your arms straight while you project the kettlebell up and away from the body. At the top position, the kettlebell should be nearly straight above your head and slightly facing slightly forward. Absorb the kettlebell weight as it follows the same path back to the starting position. Make sure to keep your arms straight the entire time.

Instructions

Use a Kettle-bell or a Dumbbell

Monday, Wednesday and Fridays Tuesday Fridays Weekends
Routine A and Slim Workout

*abs challenge

Cardio 300 Calories

Be Active
Choose a weight so the last 3 repetitions are hard to perform
We already recorded the number of repetitions next to the exercise name. Example:20x = 20 repetitions
Number of repetitions is always a total number for both legs / arms / sides. It is easier to count this way: e.g. if it says 20 Lunges, it means that both legs are already counted in - it is 10 reps each leg.
The circuit training, (stations) workout is composed of two to six different exercises that are completed one right after the other, with little or no rest in between. You do one set of an exercise for a specified number of repetitions (or a prescribed amount of time) and then move on to the next exercise. Once you complete one set of each exercise in a circuit, you go back to the beginning of the circuit and repeat the exercises until all the sets are completed and you can move on to the next circuit of exercises.