Welcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, and Nicole at Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
I’ve been a huge proponent of body weight training…with convenience, effectiveness, and flexibility who wouldn’t be? But when it came to my own body weight workouts, I was missing one thing–soreness. That feeling of your muscles burning when you try to do everyday activities, reminding you throughout the day that you hit those muscle groups hard. Yes, I actually missed that feeling! I hadn’t been sore from strength training in way too long.
I clearly needed to amp up my workouts…and it wasn’t about finding new exercises to do, it was about increasing resistance for my muscles (I guess I’m stronger than I think!).
So after our recent move, I’m still kind of short on equipment, but I did salvage my two 12 pound dumbbells, and as it turns out, those two weights made a huge difference.
If dumbbells are all you’ve got right now too, give this workout a try:
Simple Weighted Squats
Position the dumbbells comfortably on the muscle between your neck and shoulders (upper trapezius). Spot the weights with your hands and you squat down and push back up, focusing on control and form.
Weighted Lunges
Holding the weights in the same position, take a large step forward and bend the front knee to lower into the lunge position. Push back up and return to starting position. Repeat with the opposite leg.
Single Leg Deadlift
Place one dumbbell on the floor in front of your feet. Keeping a slight bend in your standing leg, lift the other foot off the floor as you bend at the waist, lowering your torso, reaching out your arm to grasp the dumbbell. Once the dumbbell is in hand, activate the standing leg’s hamstring and reverse the bend at the waist to return to standing position with both feet on the floor. During the next rep, leave the dumbbell on the floor, and so on. Don’t forget the other leg!
Burpee Press
Oh why would anyone end with this?! Begin by standing, holding each dumbbell at your side. Perform the entire burpee movement with the dumbbells in your hands. Instead of the jump at the end, replace with a shoulder press. Also be mindful to use controlled movements while moving through the burpee.
I am not a certified personal trainer and cannot be held responsible for any injury resulting from this workout. Always consult your physician before beginning an exercise program.
Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂
Also linking up with Jill Conyers for Fitness Friday!
Stay in touch!
Facebook | Twitter | Instagram | Pinterest | Google+
I am with you – once bodyweight moves have been mastered – add the weight! I tell my classes this all the time!
Jen recently posted…Manitoba Harvest Hemp Heart Bar Review & Photo Contest
Seriously, it makes such a difference!
I totally agree! It’s so easy to have a dumbbell or two sitting around. It can really amp up your workout. I love/hate a weighted squat.
Julie @ Running in a Skirt recently posted…5 Ways to Get Back into Running After the Winter Break
You know I’m all about weight training, love this!
I know I don’t have to tell you!
I’m obsessed with weight training! I have seen such a difference in my overall fitness since starting to incorporate it into my routine 🙂
Nicole @ Fitful Focus recently posted…Why You Should Try Group Training
Good tips! Bodyweight exercises are great but you got to keep challenging yourself and add weight! It makes a huge difference.
Chris recently posted…Getting Race Ready
Absolutely!
oh I love the single leg deadlift! So so good for the runner especially. Great list of exercises. And you are right on: don’t be afraid of a little extra weight! Lifting heavy burns quickly.
Jess @ run pink recently posted…Workout Wednesday: Run Fasta With THIS Back Exercise
Definitely looking to hit those running muscles!
I love the feeling of a great weights workout and the dead lifts always make me sore in the best way. Thanks for the the link up
Deborah @ Confessions of a mother runner recently posted…3 Pre Run Stretches To Enhance Your Run In Under 5 minutes
I didn’t realize how much I missed it!
I never hesitate to add weight. I’m not what you would call a heavy lifter but I love seeing the progress of going up in weights.
You should share this with Inspired To Be Fit today 🙂 #shameless haha
jill conyers recently posted…Should You Warm-Up Before Your Workout?
Yes!! I just recently started adding weights and saw a HUGE difference!! Bodyweight doesn’t cut it for me anymore!
Seriously! It was the most obvious epiphany, lol.