Fitness

My ‘gym’ has been my personal sanctuary that led me to follow what has helped my self care in the past few years. I spent so much time, energy, and money trying to do barre classes, juice cleanses, etc.. just to learn that those will not get me where I want to get with my goals. Below is my 5 day workout that I accomplish in my basement! No crazy machines, just some free weights and stretch bands!

Monday- BOOTY!

I started out lower with my weights as I was working on my form, and finding which exercise felt better for me. This is just what has worked for me, and you could use this road map to lead you to what works for you!

All I use for this workout are dumbbells, I do have a bar with plates as my husband had them already.. if I did not have those I would use stretch bands and my dumbbells at the same time to create more resistance to mimic the heavier weight.

*warm up! At least 10 minutes, and not just stretches, you want dynamic stretches that is not holding a position but moving between two*

3x10-12 B-Stance RDL’s

Finish out with regular RDL’s Until Failure

3x12 Split Squats

3x15 Standing Banded Leg Lifts,

3x10 Hip Thrusts

Make sure to do 2 minutes rest in between each set! And a solid cool down stretch when you’re all done!

Tuesday- ARMS!

I love working arms! As long as you have options that are heavier than 6lbs in a dumbbell you can make this work if you are just starting out. I have slowly accumulated 6s, 10s, and a 15lb. Two summers ago when my family was camping a lot, I would bring my long stretch bands, stand on them and hold on to curl! Still felt a burn :)

*Warm up! Arm circles, swings, you can even use one of the long stretch bands to stretch big circles around

4x15 Bicep Curl

Until Failure Hammer Curl

4x12-15 Shoulder Press

4x10 Bent Over Rows (I do use my bar w/ plates now)

4x10 Tricep Extension

Cool down stretches!

Wednesday- CORE

I hate doing core.. though I do appreciate the accomplished feeling when I’m done. During the warmer months, I will add about a mile run, because shocker- I dislike running too! However… love the feeling afterward.

These are the exercises I rotate around every couple of weeks, so unless you’re a straight up beast.. just look at doing 3-5 exercises :)

— Do your chosen exercises for 1 minute each —

Leg Lifts

Weighted Upper Body Curls (I hold my dumbbells above my chest)

Bicycles

Dead Bugs (I get bored of these, but will do with dumbells too)

Russian Twists (& yes, with weights)

Leg Circles (keep legs together and make big circles, alternating ways)

Lower Body Curls (with legs up, no swinging the legs for momentum, just reach toes to the ceiling, it’ll be a little lift of the hips)

Hip Dips

Plank

On days I am really feeling fiesty, I will do 10-15 push ups in between each exercise, and will make it more of a quick circuit :)

Thursday- QUADS & CALVES

I love working booty, and would skip this section in the past and I am not sure why as this is my favorite day now.

Start with warming up! Leg swings, knee circles, dynamic lunge stretches.. etc.

4x12-15 Squats (feet hip width apart, knees over toes, back sits nice and tall, do not bend over)

4x20 Calf Raises (I did get a hefty 35lb kettlebell & will use this)

4x15 Sumo Squats

4x15 Banded side walks

Stretch afterwards! Big muscles need some TLC afterwards, stairs will be a challenge for the rest of the day!)

Friday- BACK

Love back day, this is the most challenging type of Fay though without machines, but we make it work because we cannot afford a gym membership at the moment lol!

Remember your warm up—

4x12 Skull Crushers

4x6-8 Laying (or standing) Around the Worlds

4x12 Reverse Flys

4x12 Chest Press (I actually use the long stretch band each hand going behind my back & holding two dumbbells to simulate a heavier weight!)

And of course, stretch!