Workout Wednesday! Dumbbell & Cardio Workout
DUMBBELL AND CARDIO WORKOUT
Exercise 1 – Weighted squat x 10
Exercise 2 – Squat Jump x 20
Exercise 3 – Lunge with Pass x 10, Jump Lunge x 20 (R)
Exercise 4 – Lunge with Pass x 10, Jump Lunge x 20 (L)
Exercise 5 – Pile squat to bicep curl x 10
Exercise 6 – Pile squat jumps x 20
Exercise 7 – Alternate 1 push-up + 10 mountain climbers for 5 Rounds
*Complete circuit up to 3 times*
*Rest as needed between each exercise*
FORM CUES AND TIPS:
Weighted squats: Sit your hips back and down, keeping a tight core and lifted chest. Make sure to keep your weight in your heels. Hold a pair of heavy dumbbells and be sure to keep your chest lifted.
Squat jumps: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.
Lunge pass: 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. Hold this low lunge as you pass the weight around your front leg (either at the thigh or down towards the shin, but watch your chest and core). Pass the weight under 10 times. As you rise, actively think about trying to squeeze your legs together.
Jumping lunges (1 side): instead of switching legs, you’ll jump lunge on one side for 30 seconds. Make sure to land with a soft knee and sink into your lunge before springing up. If the impact is too much, try quick and efficient lunges on one side for 30 seconds before switching to the other side.
Plie squat and biceps curl: for this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. As you rise from the squat, perform a biceps curl at the top.
Plie squat jumps: get into a plie squat position (booty LOW and knees pointing towards your toes), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.
Push–up and mountain climbers: You can do these on your knees or toes, just make sure to keep your hips in line with your torso (no butts in the air or sagging in the middle) and your hands planted firmly into the surface. Bend your elbows to lower your body towards the ground, exhale and squeeze your chest to rise. 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. You’ll complete 1 pushup and 10 mountain climbers and do this 5 times.
