Spring OUTDOOR At Home Workout Plan!
Total Body Training:
Repeat each set of either 15-16 reps or as listed* below two-three times.
Rest 10 seconds between sets. This is a Dumbbell workout
(Light dumbbells are available at job lot, target and Walmart)
*warmup before and cooldown/stretch after
- Bench step ups alternating legs 20 seconds*
- Driveway walking lunges with no weights
- Stationary dumbbell lunges
- Stair climb up and run back down 20 seconds*
- Weighted dumbbells Squat with rotational press ups
- Bicep Curl to Press with dumbbells
- Dumbbell Lateral Raises
- Bench pushups on incline
- One arm row with dumbbell
- Bench Tricep dips
- Bicep wide hammer curls
- High plank hold 20 seconds*
- Plank mountain climbers for 20 seconds*
- Seated weighted Russian twists for 20 seconds*
If you add cardio movement between sets (ie: running, sprints, biking, jump rope…this will become an interval workout with cardio, functional and resistance training benefits!
See below for machine based cardio guidelines for your indoor workout information!
Cardio comes from activities where your heart rate is
65-85% of your max
(YOUR MAX is 220-your age): HIIT is any high intensity interval with heart rate increases and decreases at an intense level (ie; treadmill sprints/walking/bootcamp style classes) Steady State is lower intensity and maintained for longer (ie; stationary bike, elliptical, jogging, dance)
You can also do interval training, which is a combo of longer drills and steady state periods (ie: 2 minutes per interval)
**Classes with resistance/Barre can count as resistance training AND functional training. They will count towards your cardio IF they keep your heart rate above 65% of your max for at least 50% of the workout.
This workout written purely for recreational use and not intended to give medical advice. See your physician before starting any exercise program