One Week of Home Workouts - Day 5

Day Five – Creative Weight Lifting 

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Get creative! Every exercise should be performed with a weight of some sort. Find stuff around the house like books, canned food, laundry detergent bottles, gallon of milk, pets, kids etc.  

The Workout:

  • Squats – 4 sets of 10 reps

    • Hold your weight centered on your body

  • Glute Hip Bridge – 4 sets of 10 reps

    • Hold your weight over your hips 

  • Plank Pull Through – 4 sets of 10 reps each side

    • From a high plank position, use your left hand to pull your dumbbell from your right side to your left, repeat with the right hand. 

  • Single Arm Row – 4 sets of 10 reps

    • From a standing position step forward with left foot and bend your knees and hinge slightly at your hips. Brace yourself with your left arm on your left thigh. Put your weight in your right hand and slowly lift bending at the elbow, keep your elbow close to your side and slowly release. Repeat on opposite side. 

  • Shoulder Press– 4 sets of 10 reps

    • With weights in both hands, start with your arms out to either side at a 90-degree elbow with hands over elbows, slowly push your hands up over your head and then slowly release.

  • Russian Twist – 4 sets of 10 reps each side

    • Sit down with knees bent and feet on the floor, hold your weight over your chest, slowly lift your feet but remain sitting, twist to your left engaging your abdominal muscles bringing your right elbow to meet your left knee. Repeat with opposite side.

  • Romanian Dead Lift (RDL) – 4 sets of 10 reps

    • With weights in each hand and feet shoulder width apart, slowly hinge at the hips – keeping a straight back, push hips forward to resume standing position. Remember to keep weights on a straight line.

  • Curls – 4 sets of 10 reps

  • Weighted Sit Ups – 4 sets of 10 reps

    • Hold weights over center of chest

Michele Bergh