Lunge/Squat/Squat Jump

Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Either hold the ends of one dumbbell in each hand, or hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Lunge one foot back at a time, and return to standing. Review the Lunge for demonstration on the lunge movement. Squat with your weights on either side of your legs – or if you’re not using weights, hands can be at your hips or by your sides. Review the Goblet Squat for demonstration on the squat movement. Squat Jump. Specific Cues: Do not look at the ground. Review cueing for the Squat movement, the Lunge movement, and the Jump Squat When finishing the jump Squat, Do NOT land on straight legs. Doing so will put a lot of stress on the knees. So, although it will hurt, from the Read More . . .

Burpee/Push-up/Renegade Row

Set Up: Stand with your feet hip width apart or closer at the top of your mat. Hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Start by bending over, and placing the dumbbells on the floor. Kick your feet back so that you are in a high plank position. Perform a push-up Perform the Renegade Row movement Jump your feet up towards your hands. Stand, taking the weights with you. Notes: This is a freakin’ HARD exercise! If the video seems a bit choppy, it’s becasue I edited out the valuable seconds that you didn’t want to watch me catching my breath! You can alternate the rowing motion (as I did in most of the sets) or you can do one side at a time (like I did in the 3rd set). As you tire, you could put your knees down in the push-up Read More . . .

Vintage Swing/1 Arm Row

Set Up: Place a dumbbell on it’s end, on the floor. Stand with your feet hip width apart with the dumbbell behind your heel line. The Movement: With one hand, grab the shaft of the dumbbell with your wrist straight, and your thumb pointing down. Being bent over in this position is going to be uncomfortable. As you release the dumbbell from the floor, explosively press your hips forward, keep your arm straight. At the top of the movement, your hips should be forward, standing straight up. Your bicep should be next to your ear. With control, slowly lower the weight to your shoulder. Squat As you rise from the squat position, Press the weight to the ceiling. With control, slowly lower the weight to your shoulder. With control, bend over, and place the dumbbell on it’s end behind your heel line, as you were in the starting position. Specific Read More . . .

Vintage Swing

Note: Please read the directions carefully and watch the video. This movement is very complex, and can cause injury if you’re not mindful while exercising. Major Muscles Worked: Back, Rear Legs, Glutes Set Up: Place a dumbbell on it’s end, on the floor. Stand with your feet hip width apart with the dumbbell behind your heel line. The Movement: With one hand, grab the shaft of the dumbbell with your wrist straight, and your thumb pointing down. Being bent over in this position is going to be uncomfortable. As you release the dumbbell from the floor, explosively press your hips forward, keep your arm straight. At the top of the movement, your hips should be forward, standing straight up. Your bicep should be next to your ear. With control, slowly lower the weight to your shoulder. With control, bend over, and place the dumbbell on it’s end behind your heel Read More . . .

Lunge/ Squat

  Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Either hold the ends of one dumbell in each hand, or hold one dumbell in each hand. Chest is up, shoulders are back. The Movement: Squat with your weights on either side of your legs. or if you’re not useing weights, hands can be at your hips or by your sides. Review the Goblet Squat for demonstration on the squat movement. Lunge one foot back, and return to standing. Review the Lunge for demonstration on the lunge movement. Squat. Lunge the other foot back, and return to standing. Specific Cues: Do not look at the ground. Review cueing for both the squat movment and the lunge movement Related Exercises Goblet Squat Lunges Read More . . .

Squat/Bicep Curl/ Shoulder Press

Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Either hold the ends of one dumbell in each hand, or hold one dumbell in each hand. Chest is up, shoulders are back. The Movement: Squat with your weights on either side of your legs. or if you’re using one dumbbell, your hands would be positioned between your legs. Review the Goblet Squat for demonstration on the squat movement. As you rise from the squat position, keep your elbows at your side, and lift the dumbbells to your shoulder. Use the momentum from the squat to press the dumbbells to the ceiling. Your arms should be straight towards the ceiling with your biceps next to your ears at the top of the motion. Lower the weights with control to your shoulders. Lower the weights with control to your sides. Specific Cues: Read More . . .

Walkout/Renegade Row

Set Up: Place a medium weight dumbbell at the top of the mat Stand facing the dumbbell at the back of the mat Chest up, shoulders back, feet hip width apart. The Movement: Bend over & place your hands on the floor in front of you. You can bend your knees if that’s necessary – depending on your flexibility. Leaving your feet at the bottom of the mat, walk your hands out to the top of the mat, so that you are in a high plank position. Engage your core. With one hand, pick up the dumbbell, pulling it into your ribs; and place it back on the mat. Review the Row motion here With the other hand, perform the same motion. Walk your hands back to your feet Stand up to take some pressure off your lower back. Specific Cues: Try to keep your hips square with the floor as Read More . . .

Get Your Heart Rate Up in Here!

Burpee Butt Kicks Irish Jig High Knees Jumping Jacks Jump Squats Jump Squats w/2 Second Hold Jump Lunges Mountain Climbers Plank Jacks New Jacks Side-to-Sides Skaters Plank Jacks Modifications: This exercise is meant to be performed on your hands. However if you have issues with your wrists, you can hold weights (shown) or on your forearms (not shown). Jumping Jacks Modifications: Some women have issues with jostling movements like jumping jacks. You can perform low impact jumping jacks by bouncing on one leg while you kick the other one out, mimicking the jumping jack motion. Alternate sides. Mountain Climbers Modifications: This exercise is meant to be performed on your hands. However if you have issues with your wrists, you can hold weights (shown) or on your forearms (not shown). Doing it on the forearms can be awkward. Irish Jig Side-to-Side Modifications: I do not recommend doing this over a dumbbell Read More . . .

Squat/Press

Major Muscles Worked: Legs, Shoulders Set Up: Stand tall with your feet just over hip width apart. Your feet should be pointing in the direction that is most comfortable for your hips. This could be parallel to each other or an outward angle. If your feet are not parallel, ensure that both feet are at the same angle pointing away from the body. Hold two dumbbells in your hands at shoulder level. Palms should be facing each other, with your thumbs at your shoulders, and your elbows facing down towards your hips. The Movement: Start by tipping your pelvis backwards. Bend at the knees. Stick your butt back. Keep your chest up. Don’t bend over! As you lower, keep the weight in the heels of your feet. Lower until your thighs become parallel with the floor. Reverse direction making sure that you press through the heels, and not the balls of your Read More . . .