Important Note: Please consult with the MyFP50 Trainer Fitness and Exercise Disclaimers Page prior to doing any of the exercise routines on this website.
Here is a quick home routine I did following a 30 minute Cardio Interval workout. So I must stress that I was already warmed up when I started.
I strongly urge you to warm up before doing any exercise routine. You can do something like a 10 minute jog; try the example warmup exercises library I am setting up on FP50 as an example; or look up on the internet some example warmup routines. You only need about 10 minutes to get your blood flowing and loosen up to prepare for the workout; and most importantly, help to prevent injury.
There are 3 exercises to perform in this routine an they are done in 3 cycles. You can do more cycles to increase the duration of the workout too. (I plan to post pictures and links to You Tube demonstrating these exercises in proper form. But for now I am just writing the routine to get posted.). Please keep checking this page for modifications.
About the Reps, you may see beside each exercise ‘8 – 15 reps’, or specific reps, like 15. I put such a wide variance because this is a workout based on my personal routine. The important thing to remember is to use proper form, and do the exercises slowly and deliberately. Proper form is more important than the number of repetitions performed.
Equipment needed: Dumbbells, Towel, Water
Work out time: Approx 15 minutes
The Workout:
Cycle 1
- Dumbbell Shrugs – 30 reps
- Dumbbell dead lifts – 15 reps
- One Arm Dumbbell Pullbacks – 20 reps each arm
Jumping Jacks 40-60 seconds
Cycle 2
- Dumbbell Shrugs – 40 reps
- Dumbbell dead lifts – 20 reps
- One Arm Dumbbell Pullbacks – 20 reps each arm
Jumping Jacks 40-60 seconds
Cycle 3
- Dumbbell Shrugs – 40 reps (held for 1 count on contraction)
- Dumbbell dead lifts – 25 reps
- One Arm Dumbbell Pullbacks – 20 reps each arm
Jumping Jacks 40-60 seconds
That’s it folks. Do yourself a little cool down with static stretching. Stay tuned for posts of some of my favorite cool down stretches. It’s always a good idea to finish up your workout with some static stretching, because your muscles are warm and more flexible.
Please check this page soon for picture updates and video demonstrations of these exercises.