Quick Full Body At Home Workout

Need a quick burn before you jump on those conference calls for the day? I know I do! Here’s a twist on one of our favorite and most popular workouts that incorporates biceps, chest, and triceps. It’s a quick full body routine that offers both upper and lower half movements to help your entire body feel energized and firm for the rest of the day. Make sure you move quickly between each exercise to keep your heart rate up and push yourself to complete the workout in 30 minutes.

Equipment: Kettlebell and medium-weight dumbbells

Length of workout: About 30 minutes

Warm up:  Complete 20 kettlebell swings

Upper half work:  Complete three sets of 15-20 repetitions of each exercise

Chest press

Bicep hammer curl

Tricep overhead extension

Crunches:  30 repetitions

Bottom half work: Complete three sets of 15-20 repetitions each

Curtsy lunge (15-20 repetitions each leg) with kettlebell in hand

Squat-dead lift combination with kettlebell in hand

Stationary single leg lunge (15-20 repetitions each leg) with overhead shoulder press (the single arm that presses up is the one on the side of the stationary, supporting leg; press up to work the shoulder at the same time that you rise up from the lunge)

Bonus: End with 25 chest pullovers. Don’t forget to tighten your core during this move to maximize your upper half work!

Looking for more at home workouts? Head on over to our SHOP tab, and purchase a week’s worth of customized workout routines for yourself or as a gift for a family member or friend. Stay active and healthy, everyone!

First image above: Shutterstock.

© 2020 Balanza and Beyond, LLC. All rights reserved.

At Home Full Body Compound Movement Workout

Stuck at home and can’t make it to the gym? Try this quick workout that combines compound movements to get your heart rate up while working several different muscle groups. I love creative workouts that combine variety and sweat, and compound movements accomplish both!

Equipment needed: light- or medium-weighted dumbbells, a 20-25 pound kettle bell, and a resistance band (as pictured).

Move 1: Lateral shoulder raise into a bicep curl with backward-stepping lunge

Start in a standing position with light to medium weighted dumbbells. Proceed into a lateral shoulder raise by extending the arms out. As you lower the arms after the raise, perform a bicep curl as you step back into a lunge (curling and lunging at the same time). Complete 10-12 repetitions (each leg) for three sets.

Move 2: Dead lift and squat with kettle bell

Grab your heaviest kettle bell, and get ready to sweat! Stand with feet hip-width apart with the kettle bell hanging in front of you. Proceed into a dead lift by allowing the kettle bell to slowly reach the ground. When you come back up, reset your posture at the top. Adjusting your feet as needed and as is comfortable for you, then perform a squat with the kettle bell still hanging in front of you. Complete 12-15 repetitions of this dead lift-squat combination for a total of three leg-burning sets.

Move 3: Lying skull crusher into a sit up with a shoulder press at the top

Start by lying on the floor with a set of light-weighted dumbbells in each hand. Perform a skull crusher / lying tricep extension. When the dumbbells are extended over your face, sit up with the weights and push them upward and overhead at the top into a shoulder press. Use the momentum from the sit up in this exercise to really get your heart rate up! Perform 12-15 repetitions of this compound movement exercise for a total of three sets.

Move 4: Regular sit up with hip bridge into a pulsing hip opener

To prepare for this move, place your resistance band around your legs at about your quadriceps. Lie down, and perform a regular sit up. When you drop your upper half back on the floor, reset and raise your hips performing a glute bridge. Before letting your glutes come back down, open up the hips by pulsing twice at the top while holding the glute bridge. The resistance from the band should really make this one burn! Complete 12-15 repetitions of this combination move for three sets.

We want to know — what’s your favorite compound exercise?

First image above: Shutterstock.

© 2020 Balanza and Beyond, LLC. All rights reserved.

Quick Biceps, Triceps, and Legs Workout

Try this simple workout for quick bursts of weight lighting that are sure to get your heart rate up. Complete four sets of 12-15 repetitions for each set. Try to move through the exercises quickly to increase the blood flow and keep your heart rate high throughout the workout. Equipment needed includes light, medium, and heavy dumb bells as well as a resistance band.

Triceps

Dips (support yourself with a piece of furniture or gym bench)

Overhead extensions (use light to medium dumb bells)

Kick backs (you may complete these with single or double arm movement)

Biceps

Dumb bell hammer curls (use light to medium dumb bells)

Dumb bell lateral curls (use light to medium dumb bells)

Back rows (use medium to heavy dumb bells)

Legs

Sumo squats with heavy dumb bell

Lunges (15 repetitions each leg while holding medium-weight dumb bells)

Glute kick backs with a resistance band (15 repetitions each leg)

© 2019 Melanie Glover. All rights reserved.

First image above: Shutterstock.

At Home Chest, Biceps, and Triceps Workout

These last few weeks of winter in Michigan have been just as cold as January!  Until the warmer weather approaches, it is tempting to stay in side.  But staying inside doesn't mean you can't still be active!  Put to use those medium to heavy dumbbells lying around at home to burn out the chest, biceps, and triceps with this workout.

This workout should take about 45 minutes to complete.  Repeat any blocks of work to increase the length of the workout.  Increase weight selection to enhance the intensity of the workout.

Equipment needed:  Kettlebell and medium to heavy dumbbells.

Warm up:  15 kettlebell swings

Block one:  Three sets of 15-20 repetitions

Chest press

Bicep hammer curl

Tricep overhead extension

Crunches:  30 repetitions

Block two:  Three sets of 15-20 repetitions

Chest fly

Bicep lateral curl

Tricep skullcrushers

Kettlebell swings:  15 repetitions

Block three:  Three sets of 15-20 repetitions

Chest pullover

Bicep row

Tricep press

Crunches:  30 repetitions

Block four:  Three sets

Push ups:  25 repetitions

Tricep dips:  25 repetitions

© 2018 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

High Intensity Interval Training Workout: Triceps Focus

This quick but effective workout incorporates various exercises to get you sweating fast while focusing on training your triceps.  Move quickly through the workout to keep your heart rate up!

Instructions:  Do each exercise for 30 seconds.  Try to complete as many repetitions as possible within the 30-second intervals.  Rest for 10-15 seconds between each exercise.  Complete as many rounds of the entire workout as you desire.  Enjoy!

Equipment needed:  Two 5-10 pound dumbbells

--High knees

--Tricep overhead extensions (with dumbbells)

--Static body weight lunges (begin with the right leg forward)

--Tricep kickbacks (30 seconds each arm with dumbbells)

--Body weight lunges (begin with the left leg forward)

--Tricep dips (use body weight only)

--Narrow body weight squat

--Tricep push-ups

--Wide / sumo body weight squat

--Tricep press (with dumbbells)

--Wall sit (1 minute)

--Skullcrushers (with dumbbells)

Bonus:  End with a challenge by completing a one-minute hover.

© 2016 Melanie Glover. All rights reserved.

 First image above: Shutterstock.