Hey hey! How are you? Hope your morning is going well! We’re just hanging out, looking forward to spending time outside -it cooled down quite a bit this week!- and of course, celebrating taco Tuesday. Liv always reminds me when the day is here.. apparently we’re really into tacos lately.
For today, I have an all-new workout for you! This is one of those workouts you can do anywhere; all you need is a pair of dumbbells! It’s a perfect travel, naptime, or quick workout. It has a *fun* rep structure, too: you’re working to complete 300 total reps (<— a mix of different exercises) and then you’re done! Aaaaand covered in sweat. All good things.
Here’s what the workout looks like:
Form cues and tips:
Squats x 50: Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend.
Lunges x 50 total (25 each): Take one huge step forward, and keep your feet in line with your hips. Try to keep your torso perpendicular to the floor as you sink down into your lunge. As you lunge, watch the front knee to make sure it stays stacked above the front ankle. As you rise, actively think about trying to squeeze your legs together.
Push-ups x 25: On your knees, toes, or modified against a wall. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.
Mountain climbers x 75 total: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.
Reverse tabletop toe tap x 50 total: Start in a reverse tabletop position with feet bent, wrists stacked under your shoulders (fingertips face forward) and hips high. Inhale to lower your hips towards the floor, and as your exhale, press your hips up and reach one arm towards your OPPOSITE foot. Lower your foot back down to the floor and repeat on the other side.
Hip raises x 50: Start on your back with legs bent and feet flat on the floor. You can place weights your hips for extra resistance. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Lower down towards the floor (don’t touch it!) and exhale to rise back up.
Please let me know if you give it a try!
Do you like to play “rep games” with your workout? What’s your fave?
My all-time fave is to pick a challenging exercise (usually something heavy) and count down from 10 reps: so 10 reps, 9, 8, 7, 6 and so on, but when you get to 1, do 10. It’s intense. 😉
and the treadmill version
Photography: Lindsay Colson