Tag Archives: at home workout

Summer Slay: Full Body Workout [Video]

Welcome to everyone participating in the Summer Slay!! Thank you so much for visiting my blog and doing this workout with me. I am so excited you are here! If you don’t know what the Summer Slay is,  it’s 4 weeks of  workouts and recipes from my girl Les over at The Balanced Berry. It’s totally free! This workout is part of week 4, but it is not too late to join. You can also do this workout even if you aren’t participating in the Summer Slay. All are welcome! Trust me, you don’t want to miss out on this awesomeness. 

I am particularly excited about this full body workout because it is to the beat of the music. It’s SO MUCH fun! It’s one of my favorite ways to workout because you get lost in the music and just have fun! In the video, you will see me jam out a bit. Feel free to sing along or head bob, it’s just what happens when you are having fun during a workout! 

Do the workout with me in the video below!! For your convenience, the workout and playlist are all included below the video. 

Summer Slay: Full Body Workout 

What you need: 
Dumbbells
Yoga Mat
Resistance band
Spotify play list (below) or the workout video (above)
Get a PDF copy of the workout HERE

warm up
  • jumping jacks
  • lateral (side) lunge
    – be sure to keep your knee behind your toe. pretend like there is a chair behind you that you are going to sit in. 
  • push ups on your knees
    – it is important to do these on your knees to get your chest and shoulders warm for the workout! 
lower body & booty
if you don’t have a resistance band, do the exercises without it
set 1
  • crab walks with band 
    – hold low squat as you take two steps right, then two steps left
  • squats
    – keep weight in heels, knees behind toes and chest proud
set 2
  • jump squats (dumbbell optional)
    – keep weight in heels, knees behind toes, chest proud, squat down and jump up
  • reverse lunge with dumbbells
    – step back into a lunge, keep knee behind toe
upper body
be sure to keep core tight to support lower back & avoid arching your back during this song
  • dumbbell hammer curl
    – keeping palms facing out, curl dumbbells up to your shoulders and back down. The angle here is different than a traditional bicep curl
  • overhead tricep extension with dumbbell 
    – keep elbows close to your head 
  • upright rows
    – do not bring your elbows above your shoulders
  • bicep curl to shoulder press 
    – curl dumbbells to chest, twist your wrists so dumbbells face out and press up over your head
abs/core
  • standing oblique crunch
  • plank punches
  • seated in n out crunch
  • shimmies
total body
set 1
  • squat with shoulder press
    – make it one continuous movement, down into squat and straight up into shoulder press
  • mountain climbers
    – do them double time, or slow them down to the beat. Be sure to keep good plank form with tight core to keep back supported and hips low. 
set 2
  • chest press with dumbbells
    – double time or slow it down to the beat
  • overhead extension with dumbbells
    – keep core tight to support movement, you should feel this in your upper back and your core. 

NICE WORK!! 

Click here to get a PDF copy of the workout. 

Playlist:

Quick 10 Minute Core Workout Without a Single Sit Up

Today I have a quick, 10 minute workout that is going to work your abs and your entire core without having to do a single sit up!! The best part, you only have to get on the floor for ONE of the exercises! This workout is quick, effective and suitable for all fitness levels. 

I have created this workout specifically to work all your core muscles instead of just isolating the abdominals. A strong core is important for so many reasons: avoiding injury, reducing or eliminating lower back pain & strain and proper alignment in daily activities to name a few. Did you know that your core is more than just your abdominal muscles?? Your glutes and lower back muscles are part of the core too.

All of the exercises today are compound exercises, meaning they work more than one muscle at a time. You can do this workout anywhere! Get ready to sweat and improve core strength in just 10 minutes! 

10 Minute Core Workout 

Optional Equipment: Dumbbell, Yoga Mat

Exercises: 

  1. Standing Oblique Crunch
  2. Single Knee Crunch
  3. Bridge with Marching 
  4. Jab – Cross – Jab – Knee

Exercise Demos: 

Workout RX: 

Do each exercise for 1 minute. The exercises where you must switch sides (every one except #3) switch sides after 30 seconds. Once you complete the 4 exercises, take a 30 second break. Repeat 2 times. 

Want to save this workout for later? 

Grab the free PDF download HERE

or 

Pin the image below to your Pinterest!10 minute core

XOXO
Stay Sweaty!!!
Sarah

At Home Barre Workout [Workout Wednesday]

Happy workout Wednesday from Puerto Vallarta, Mexico! Have you ever tried barre? It has gotten super popular the last few years. The workout we are doing today you can do at home using a chair. This barre workout will work your whole lower body so get ready to feel the burn and tone those legs!

The workout:

First position squats (narrow V) – 30 reps
Lunge pulses (carousel horse) – 30 reps left
Lunge pulses (carousel horse) – 30 reps right
Sumo pulses – 30 reps
Leg lifts – 30 reps left
Leg lifts – 30 reps right
Sumo leg sweep – 10 reps left
Sumo leg sweep – 10 reps right
Curtsey lunges – 10 reps left
Curtsey lunges – 10 reps right

Enjoy!!

p.s. if you enjoyed this video, let me know in the comments! also, what do you think of the music??

XOXO 
Stay Sweaty!
Sarah