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Sunday, July 21, 2019

Sweating on Purpose

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Fraser Wilson and Caroline Girvan are good.


Abs - do everyday

HIITs (< 25 mins, > 300 calories, Level 4-5)
  • Use Fitness Blender  
  • Or YouTube

No Equipment - Strength Training
  • Pamela Reif has good Full-Body no-equipment workouts
  • Do HIIT as an alternative
  • Darebee Advanced Full-Body Workouts
  • Weighted Backpack Workout
  • Chair:
    • Use the chair as weight for the exercises below!
    • Elevated Mountain Climbers
    • Decline Push-Ups
    • Shoulder push-ups with feet on the chair and knees bent
    • Chair Tricep Dips
    • Single leg sit-to-stand
    • Chair squats
    • Fast step-ups
    • Hops
    • Bulgarian split squats
    • Elevated hip raises
    • Elevated lateral squats
    • Dips with two chairs
    • L core work
    • Front raises
    • Lateral raises
    • Side plank knee drive
  • Pamela Reif 15 min Chair Workout

How many reps?
  • 3-5 sets of 3-5 reps for Strength
  • 3-4 sets of 8-12 reps for Muscle
  • 1-2 sets of 15+ reps for Endurance (Fight Club exercise)
  • Another opinion: Workouts will not bulk you up. Calorie level will.

1. Low to High Woodchop (also with plate)

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2. Russian Twist (also over the top with straight arms)
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3. Plank and Rotate 
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 4. Dumbbell Crossover Punch
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 5. Reverse Lunge with Twist

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6. V-Sit with Single-Arm Chest Fly

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 7. Swing (also with single- or alternate hands with lift)
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 8. Leg Lift to Toe Crunches with Dumbbells / Ball
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9. Long Arm Weighted Crunch (also with legs straight up) 
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 10. Crunch
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11. Twisted Crunches with Knees-to-Chest

At Home Dumbbell Ab Workout! 5 exercises that you can do in the comfort of your own living room - all you need is two dumbbells. Try out these unique exercises.


12. V-Up Shoulder Press with Knees Bent


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 13. Front Squat with Lift i.e. Thrusters (also with plate)


DUMBBELL FRONT SQUAT

14. Side Lunge

DUMBBELL SIDE LUNGE

15. Bent-Over Dumbbell Raise

BENT-OVER DlJMBBELL RAISE

 16. Iso Rotations 
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17. Row and Raise (Up-Front-Side)


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18. Renegade Row with Pushups 
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19. Lunge with Front Hold (or Overhead Walking Lunge)

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 20. Dead Bug - like Bicycle Kick 
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21. Windmill (can be combined with Swing)
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22. Dumbbell good morning to front squat

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23. Neutral grip dumbbell row to clean 
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24. Deadlift (also stiff legged)




 













25. Bent-over Row

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 26. Dumbbell low to high pull 
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27. Suitcase deadlift to sumo deadlift

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28. Superman with Dumbbells 


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29. Rotational Punch

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30. Bench Pullover / Bench Press
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31. Overhead Squat (or Goblet Squat or kick-stand Goblet Squat)




















32. Side-to-Side Punches

rotational punches with dumbbells
33. Split-squad shoulder raise or Tricep Extension

split-squat shoulder raise

34. Dumbbell Scaption and Front Raise (also with plate)


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35. V-Up Figure 8s




36. V-Sit Around the Worlds


37. Flat Dumbbell Flye















38. V-Sit Jabs



39. V-Sit Lateral Raises




40. Single Leg Lateral Flys




41. Squat Press and Twist




42. Yoga Chair Sit with Halo (also kneeled and with weight plates)



43. Rotational Row


44. Step-Ups
45. Standing Around with One Heavy Dumbbell


46. One Arm Otis-Up with Flat V-Legs



47. Dumbbell Twisting Toe Taps


48. Weighted Levitation Crunch



49. Dumbbell Hollow Rock


50. Dumbbell Overhead Walk


51. Push-up with Plates



52. Plank with a Plate



53. Front-8 with Plate



54. Squat Reach and/or Squat Press