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At-Home Weights Workout

  • February 27, 2014
  • By Brittany
At-Home Weights Workout

Hello friends!  Hope your week is going well.  Is anyone else deliriously excited that Scandal and Grey’s Anatomy and Parenthood are all coming back on tomorrow??  I love the Olympics but at some point I need more drama than a Russian skater falling on her behind.  Besides, since we have snow predicted from now until, well, the foreseeable future, I need something to occupy me while I am stuck inside!

In any event, if you are like me and you are stuck inside, you’ll appreciate this weights workout I put together.*  This is Part 1 of a two part weights series.  Check back next week for Part 2! I hope you enjoy!
1.) The Chop–  Stand with one foot in front and one foot in back with the back heel lifted.  Bring arms straight up in front of forehead holding a weight in both hands.  Draw the weight down towards your back leg while bending the back leg into a lunge. Return to start. Repeat 15x. Switch sides and repeat.

2.) Curtsey Lunge Curl– Stand with one leg behind opposite shoulder holding weights in each hand palms facing out. Lower into a curtesy lunge while curling hands up to shoulders for a bicep curl. Return to standing. Repeat 15x. Switch sides and repeat.

3.) Lift & Row– Stand with feet hip width apart and legs slightly bent holding a weight in each hand. Keeping back straight, lower into a deadlift (weights towards shins). Straighten up bringing weights up to shoulders in a row. Lower weights to start. Repeat 15x.

4.)  Lean Back– On a mat, come on to your shins and knees keep seat lifted off heels. Keeping back straight and abs pulled in, lean back towards heels while drawing arms out in front of you.  When you reach your point of control, reach one hand back towards you foot.  Return to start and repeat with the other hand.  Repeat 20x.

5.) Lunging Warrior–  Start in a lunge with weights in both hands and knees at 90 degree angles. Push off the back foot lifting it into the air and leaning forward into a Warrior 3 allowing the weights to dangle towards floor with arms straight.  Holding the Warrior 3, draw weights up towards ribs for a row.  Drop weights down straight and then return to the lunge position.  Repeat 15x.  Switch sides and repeat.

6.) Plie Raise– Stand with feet apart, toes pointing out to side holding weights in each hand in front of the body.  Lower into a plie bringing weights out to side for a side raise.  Holding the plie, lift heels off the ground coming up onto toes. Lower heels and straighten legs back to starting position bringing arms back down.  Repeat 15x.

7.) Pretzel Extension– Sit on the floor with one foot in front and one leg in back with both legs bent at 90 degree angles. Lift the back leg up off the mat and extend the leg out 45 degrees. Bring foot back in and lower leg to mat. Repeat 15x.  Switch sides and repeat.

8.) Side Lunge–  Stand with feet together and a weight in left hand.  Step out with right foot into a side lunge bringing weight in left hand down towards right foot.  Push off right foot and stand straight on left leg bringing right leg up to left knee and drawing weight straight up overhead.  Repeat 15x.  Switch sides and repeat.

9.) Squat Front Raise–  Stand with feet hip width apart and a weight in each hand.  Bend knees and lower into a squat with weight in heels while simultaneously bringing weights straight up in front of you for a front raise.

10.) Swimming– Lie on stomach with hands straight out in front of you and legs straight.  Lift right arm off mat and leg leg.  Switch and lift left arm up and right leg up.  Switch arms and legs at a quick pace to mimic swimming.  Repeat 20x.

As a final reminder, the Find Your Balance February Challenge is coming to a close very soon!!  I hope you accepted the challenge and did one thing every day to improve your health and wellness.  Don’t forget to check in on the Challenge website for your chance to win an Athleta gift card!

Readers, what’s your favorite TV show?  Are you braving the winter weather for outdoor workouts or are you stuck inside like me?  What did you think of the outcome of the Olympics?

* Not all workouts are suitable for everyone. Always consult a physician before trying this or any other workout.  Participation is at your own risk.

By Brittany, February 27, 2014
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