Equipment needed: Dumbbells, Towel, Water
Work out time: Approx 20 – 30 minutes

Important Note: Please consult with the MyFP50 Trainer Fitness and Exercise Disclaimers Page prior to doing any of the exercise routines on this website.

Ok, so here is one of my at home routines that I do to get in a quick arms and legs workout, when I can’t get to the gym.

Before starting the  main workout, I must stress the importance of doing a proper warm up.  You can go out for a 5-10 minute walk or jog before you start or try the below warm-up exercises.  Whichever method you choose is fine, but you must warm up.   This will help to get the blood circulating, prepare the muscles and your mind for the workout; and most importantly, help to prevent injury.

About the repetitions, you will see beside each exercise ‘8 – 15 reps’.  I put such a wide variance because I am not specifying the weight of the dumbbells to use.  The idea is to use proper form, slowly and deliberately.  If you do it that way, most likely it will be burning by the 8th rep, and you might be at failure by the 12th. Please keep in mind that this is my personal workout routine, and everyone has their own fitness goals to achieve. Just work at your own pace and have fun.

Let’s get started…..

Warm up: Head Rolls; Shoulder circles; Arm Circles front and back; Jogging in place; Knee Highs (running, while bringing knees to chest level); Butt Kickers (jogging, kicking feet to butt); Jumping jacks

The Workout

Group 1 [Do each in succession; then repeat the group 2 – 3 times before moving on to the next group]

• Standing Dumbbell Curls [both arms simultaneously] 8-15 reps
• Overhead Tricep Press with one dumbbell [both arms] 8 – 15 reps
• Dumbbell Squats

Cardio Interval: High Knee Jog in Place 15 seconds; Jumping Jacks 15 seconds.  Rest 30 seconds

Group 2 [Do each in succession; then repeat the group 2 – 3 times before moving on to the next group]

• Bent over Concentration Curls in Squat position 8-15 reps each arm
• Bent over Tricep Extensions 8 – 15 reps each arm
• Stationary Lunges with Dumbbells [8-15 reps]

Cardio Interval: High Knees with a kick 15 seconds each leg. Rest 30 seconds

Group 3 [Do each in succession; then repeat the group 2 – 3 times before moving on to the next group]

• Alternating Lunges with Dumbbell curls [8-15 reps]
• Floor Tricep Dips or Dips on Chair [8 – 15 reps]
• Alternating Side Lunges, framing knee with Dumbbells

Cardio Interval:  High Plank [In push up position] Hold 15 Seconds; Floor Mountain Climbers 15 seconds; Rest 30 seconds

A final note, after the work out, please do a  5- 10 minute cool down, including stretching the muscles that were worked  today.

In future posts, I will indicate some of my favorite cool down stretches.  But its 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.