I used to work out with a personal trainer. I did it for year and years, and had to stop when I took my last job because of the long commute. I left that job in April of 2020, and was finding it difficult to be motivated enough to start working out on my own–I mean I had plenty of time, but needed accountability. Back at the beginning of November, I asked a friend (who had also wanted to start some sort of fitness plan that didn’t involve a gym) if she would be willing to start doing Zoom workouts. She agreed, and we started with 3 days a week–Monday upper body; Wednesday lower body; and Saturday full body. I am proud to report that we had done at least three workouts per week every week since we started. My friend’s sister has since joined our group.
This is a full body workout that I put together that only requires some dumbbells, a chair, and a mat. It takes about 50 minutes to complete.
30 front to lateral raises (2 or 3 lb weights in each hand)
30 shoulder presses (5 or 8 lb weights in each hand)
30 upright rows (5 or 8 lb weights in each hand)
50 jumping jacks
20 torso twists/side (one 5 or 8 lb weight)
25 side bends/side (one heavyish weight–I used a 15 lb weight this morning)
25 wood chops/side (one heavyish weight–I used an 8 lb weight this morning)
15 Burpees (I REALLY hate burpees, but include them in a lot of the workouts that I lead)
30 alternating weighted lunges
30 second wall sit
30 calf raises
15 Burpees
45 chest presses (with a heavyish weight in each hand–I used 8 lbs)
45 chest fly (with a heavyish weight in each hand–I used 8 lbs)
45 lat pullovers (heavy weight–I used a 15 lb. weight)
50 mountain climbers
35 bent over rows (10 lbs)
35 reverse fly (5 lbs)
35 wood chops/side
50 jumping jacks
25 Russian twists/side (8 lb)
15 plank rotations/side (I really hate these too)
30 flutter kicks/side
60 bicycle crunches
30 donkey kicks/side
30 fire hydrants/side
60 glute bridges
50 alternating plank climbers
30 curtsy squats/side
20 one leg dead lift/side (10 lb)
30 goblet squats (10 lb)
50 plank jacks
30 tricep dips
30 tricep kickbacks (8 lbs)
30 hammer curls (8 lbs)
30 push-ups
Have fun!
Cathy At Home on the River 