Category: Motivation

Dumbbell Workout: Combo Moves Are Hard, Y’all

Other than a slight cough and an oddly manly voice, I’m feeling 100% back to normal today! Exciting stuff. I’m hoping to get back into a workout routine now that I can breathe again. After work I headed to the gym for a fun tabata class, which was exactly what I needed to motivate me.

Now that I’ve filled you in on today, let’s rewind to the workout that never happened last Thursday. I’ve completed it a few times in the past, but I can’t wait to redeem myself after that embarrassing fail. Maybe tomorrow? Speaking of fails, look how close I got to centering my body on the mat. Head, meet pavement.

hip bridge chest press

 

The workout includes five combo moves using two dumbbells. I love how total-body moves challenge my strength and coordination. I have all the gross motor skills of a toddler, so I love this workout for helping me out with that.

 

dumbbell circuit workout



And now for a breakdown of the moves:

Romanian Deadlifts + Upright Rows: Stand with your feet hip-width apart and your knees slightly bent. Holding a pair of dumbbells in your hands, slowly hinge forward at the hips until your torso is as low as you can get it without bending or arching your back. Return to standing by squeezing your glutes. Immediately lift the dumbbells to chest height, keeping them close to your body with your elbows out to the sides. Return to the starting position.

Forward Lunges + Overhead Presses: Stand with your feet together, holding a dumbbell in each hand just above your shoulders. Step your right foot forward and lower into a lunge, while pressing the weights overhead. Push yourself back up to standing and lower the weights back to your shoulders. Repeat with the leg left. For the purposes of this workout, that’s one rep. I know, I’m so wrong for that.

Hip Bridges + Chest Presses: Lie on your back with your knees bent and your feet flat on the floor. Hold a pair of dumbbells directly above your chest with your palms facing away from you. Lift your hips off of the floor until your torso forms a straight line, bracing your core to help stabilize you. Next, press the weights straight up and then lower them back to your chest. Lower your hips to return to the starting position (but don’t let them touch the floor).

Sumo Squats + Bicep Curls: Stand with feet slightly wider than hip-width apart, turning your toes out. Hold a pair of dumbbells in your hands with your palms facing out. Bend your knees and slowly lower yourself into a squat, while contracting your biceps to perform a curl. Push yourself back up to standing while lowering your arms. To me, this is like rubbing your belly while patting your head. I’m working on it.

Reverse Planks + Tricep Dips: Sit down with your legs extended straight in front of you. Holding two dumbbells, reach back a comfortable distance behind your hips and press yourself up into a reverse plank. Your torso and legs should form a straight line and your shoulders your be over your hands. Slowly bend at the elbows to perform a tricep dip. Start over. Yeah, these can be rough.

 

Hope y’all are having a good night, too. Let me know if you try this workout, and I’ll see you tomorrow!

Labor Day: Pretty Typical

Yesterday was a pretty typical weekend day that just happened to take place on a Monday. You have to love Labor Day, huh? By the way, by “typical” I mean I was a mess. We were all still sick and tired, but I decided I was going to try to relax outside in the sun while the boys rested. It started out all “Man, it’s hot! Pass me a water!”

sunshine

Cut to five minutes later, when I was totally covered in shade. And, yes, I had made a pallet on our patio, because we don’t have lounge chairs. Relaxing in the sun? Nailed it.

fail

Later in the afternoon, we decided to get it together and actually leave the house. We hit up the pool and I think it helped us all feel a little better. Shooting me with the water gun sure cheered them up, at least.

pool time

Today I’m feeling almost back to normal, but now we’re dealing the the dreaded two-year-old molars. I swear that kid can’t catch a break. And, if I’m being 100% honest, I’m also in a total funk right now. Suffice to say that every little thing is frustrating me. Just the fact that it was storming when I wanted to run had me in almost total meltdown mode. I forced myself to head to the gym for a quick class instead. When I left, the skies had cleared and the storm had left behind a little message for me.

rainbow

That message? “Suck it up, buttercup. You’re embarrassing yourself.” I needed that. Time to kick it into high gear and end this week on a positive note. Who’s with me? ;)

So, Tonight Was a Huge Fail

All I can say on the football front is that I hate it. Well, I hate losing with a passion. I’m just going to pretend like sports don’t even exist for a while. In addition to that, I’m also going to try to ignore the fact that I poorly planned my afternoon and evening yet again. I had some unexpected things to deal with after work, and then I decided to photograph a workout for my post today before tackling the rest of my to-do list.

dumbbell workout

Um. I took pictures and everything, but then I didn’t actually work out or create the workout post I had intended for today. I am a freaking champ, you guys. I would continue to complain, but I’ll just go cry into my pillow instead. I’m totally kidding, by the way. I should be embarrassed by my lack of working out and posting, but I got to eat three different kinds of delivery pizza, hang out with my family, and watch a football game. Not a bad day, right? I think I’m just doing what I said I wish I could do the other day. Oh, snap. Did I just turn that loss into a win?

Question: What did you “fail” at today?

Challenge: Spin that situation into a win! ;)

Get Moving + Cardio Core Circuit

Today after school, I practically begged myself to get up and get moving. I knew I’d feel better if I worked out than if I didn’t, but I still had trouble talking myself into it. Luckily, I have a really simple workout in my back pocket at all times. Not literally, but you get the drift. It includes a few fun moves, like twisting knee tucks. They kind of make you look like a drunk frog, but whatever.

twisting knee tucks

After my quick circuit, I felt so good that I actually kept working out. I went to the gym and took a class. I know. My mind is blown, too. I don’t work out for days and then I do more than I have all month. I guess sometimes you really do just have to force  yourself to get going. Momentum is real, y’all.

Cardio Core Circuit



And now for a breakdown of the moves:

Twisting Knee Tucks: Begin this move in plank position, with your feet together. Quickly jump your feet towards your right hand and then back out into plank position. Repeat on your left side. Continue alternating sides until your time is up.

V Sit Ups: Lie down on your back with your legs together and your arms by your side. Raise your shoulders off of the ground and lift your legs to about a 45 degree angle. Brace your core and lift yourself into a “V”. Your legs can remain extended or you can bend them as you sit up. I need to work on keeping my torso straighter and my core tucked. My body rejects these. Keeping my arms a bit higher would help.

Plank Jacks: Get into push up position. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank. Oh, and sweat a lot.

Alternating 2-Point Plank: Begin in plank position, with your feet hip-width apart. Keeping your torso as straight as possible, lift your left leg and right arm so that they are parallel to the ground. Hold for a few seconds and lower. Repeat with the opposite arm and leg.

High Knees: Start by standing with your feet hip-width apart. Lift your right knee toward your chest and quickly place it back on the ground. Do the same with your left. Continue to alternate knees as quickly as you can. Seriously, this is really just running in place while trying to look goofy by slapping your knees into your chest. No big deal.

Plank Side Walk: Begin in plank position. Cross your right hand over your left while you step your left foot to the left. Then step your left hand and right foot to the left, so you’re back in plank position.That’s a lot of lefts, y’all. I hope you followed that, because I did it and I still just got confused. Thank goodness for the pictures.

Mountain Climbers: Get into push up position with your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, at least that’s what I tell myself.

Well, it’s 9 pm (aka my bedtime) so I better go. Let me know if you try this one! I know I did it before I lifted weights, but I think it would work better as a “finisher”, you know? It’s also just fine by itself, though, I promise. :)

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And now for a breakdown of the moves:

Twisting Knee Tucks: Begin this move in plank position, with your feet together. Quickly jump your feet towards your right hand and then back out into plank position. Repeat on your left side. Continue alternating sides until your time is up.

V Sit Ups: Lie down on your back with your legs together and your arms by your side. Raise your shoulders off of the ground and lift your legs to about a 45 degree angle. Brace your core and lift yourself into a “V”. Your legs can remain extended or you can bend them as you sit up. I need to work on keeping my torso straighter and my core tucked. My body rejects these. Keeping my arms a bit higher would help.

Plank Jacks: Get into push up position. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank. Oh, and sweat a lot.

Alternating 2-Point Plank: Begin in plank position, with your feet hip-width apart. Keeping your torso as straight as possible, lift your left leg and right arm so that they are parallel to the ground. Hold for a few seconds and lower. Repeat with the opposite arm and leg.

High Knees: Start by standing with your feet hip-width apart. Lift your right knee toward your chest and quickly place it back on the ground. Do the same with your left. Continue to alternate knees as quickly as you can. Seriously, this is really just running in place while trying to look goofy by slapping your knees into your chest. No big deal.

Plank Side Walk: Begin in plank position. Cross your right hand over your left while you step your left foot to the left. Then step your left hand and right foot to the left, so you’re back in plank position.That’s a lot of lefts, y’all. I hope you followed that, because I did it and I still just got confused. Thank goodness for the pictures.

Mountain Climbers: Get into push up position with your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, at least that’s what I tell myself.

Well, it’s 9 pm (aka my bedtime) so I better go. Let me know if you try this one! I know I did it before I lifted weights, but I think it would work better as a “finisher”, you know? It’s also just fine by itself, though, I promise. :)