In this installment of the 'Hunker Games' I'm showing a full workout with only 1 weight. In this video I'm using a Kettlebell, but you don't have to. It's only to show that you don't need a whole suite of equipment to kick your own butt. Enjoy!
As always, keep coming back as we all try to get through this craziness together, but apart. Thanks for watching!
music: "Elevate" Bendsounds.com
Hopefully you all got to try out yesterday's workout. If not check it out! In today's workout you'll need some weights and a Swiss ball. Please let us know what you think of the workouts and feel free to share with your friends!
Warm-up - Take a shoulder width stance and perform 10 air squats followed by 10 arm circles in both directions. Repeat for a total time of at least 2 to 4 minutes. This will get your core temp up and loosen up all your major joints.
Single arm Dumbbell Squat to Press - using a light to mod weight (in this demo I have 10lb) take that same shoulder width stance and place the dumbbell such your fingers face inward. Drop into your squat maintaining good core activation, neutral spine, and knee/toe tracking. As you stand up be sure to lock out at the top and then perform the press over head turning your palm facing outward. Retract to start. 3 sets of 10 presses on each arm(lotsasquats)
Reverse Dumbbell Alternating Lunges - Take a healthy step backward maintaining an upright posture, drop down into lunge stance maintaining good alignment in the lower forward leg. Push down hard with the forward leg and return to standing. Repeat with the other side.
3 sets of 8-10 per leg
Swiss Ball Hand Walkouts - Start kneeling with the ball at your chest. Slowly, rock forward until both your hands and feet touch the floor. Begin pulling yourself forward over the ball with your hands. Keep strong activation in your core, don’t droop in the middle, and walk backward until your toes touch. No launching! 3 sets of 10
Dumbbell Chest Flys on Swiss Ball - From a seated position with the dumbbells in hand. Slowly walk your feet outward until your head and shoulders are on the ball. Your hips should be off and your glutes squeezing so that you are in a ‘tabletop’ like position. Press the weights over your chest, palms facing. Slowly lower the weights with a slight elbow bend until your arms reach all the way outward. Can also be performed one arm at a time for extra glute/core work. 3 sets of 10
Reverse Dumbbell Fly on Swiss Ball - Place the weights on the floor in front of the ball. Anchor your feet flat on a wall behind you and push your body up over the ball. From this elevated position grab hold of the weights and raise your arms out, squeezing your shoulder blades together. 3 sets of 10
Upper Body Russian Twist - Holding onto on dumbbell walk your feet out as you did for the chest flys. Hold on to the ends of the weight and press over your chest. Keep a strong contraction in your glutes and rotate your upper body to the left and right sides alternating.
3 sets of 10 each direction.
Hello All! As you no doubt are aware we are unfortunately closed for the time being. As such, we wanted to make sure that you all have a resource to turn to for maintaining your exercise plans.
Moving forward during this period we will be posting regular updates to this site with actionable material for you to take advantage of. Be sure to check back daily over the next several weeks for these updates and new programs.
Box Squats - A chair or bench is ok, as is just air squatting. Don't overthink it, just sit down and try not to lean back and rock forward as you stand back up.
Pushups - Shown are some modifications to make it easier to get larger numbers. If you can do multiple sets of 10 full ones, do that.
Lateral Lunges - Take a healthy step out and stick your butt back as you sit down through your heels. Keep your lower leg aligned with your feet/toes and push off hard to return to center.
Floor Bridges - Two footed with a pause helps get a strong contraction. But if you're pushing 20 and it's getting easy, switch to a single leg version.
Side Planks - Start out by holding for 10-15 seconds for a few reps. Build up those hold times to 45 seconds or a minute. Try to shoot for a total hold time of 3 minutes.
Keep moving out there! We'll be back tomorrow with another routine. Feel free to reach out (virtually of course) with questions or leave a comment below!