I try to work out 5-7 times per week. It seems like a lot, but I usually only workout for 30-60 minutes so it’s totally doable. I either work out at home or at our local gym. This depends largely on my work schedule. I like to head to the gym when I am either off work, or working late since I prefer to work out early in the day. When my schedule is cramped or I work early, I do my workout at home.
My current obsession is kettlebells. I use a 15 lb and a 20 lb depending on the exercise. I love the fact that the weight in a kettlebell is not evenly distributed so the muscles engaged may be just slightly different each time I do the same exercise. This is important since muscle have great memory and over time they need variation. I also find them easy to use and just plain fun!
This is what a typical at home workout for me includes:
I start with 50 or so jumping jacks to warm up and get my heart pumping.
Squat press-This one might just be my favorite. I hold the 15 lb kettlebell at chest level with both hands and squat in a controlled manner. Upon standing up out of the squat I lift both arms above my head and then return to chest level. This is one repetition. I usually do 2 sets of 20 reps with 1-2 minutes of rest in between.
- Kettlebell Swing-I love this one too. I use the 20lb kettlebell for this one. Straddle kettlebell with legs just slightly wider than shoulder width. Lift kettlebell and start swing by doing a “football hike” motion then reverse direction and end when arms are parallel to the floor or just slightly higher. Make sure motions are controlled. I do 2-3 sets of 20 reps of these with a small rest in between. These are great for cardio as well!
- Deadlift-This one is easy and effective. I use the 20 lb for this one. Start with feet about hip width apart and straddling the kettlebell. Bend knees and keep back straight as you lift the kettlebell to stand in a straight position. Keep your core nice and tight during movement. I do 2-3 sets of 15-20 reps.
- Kettlebell lunges-Stand with both hands holding kettlebell at chest level. Lunge forward alternating sides. I use the 15 lb kettlebell for this one usually. I do 1-2 sets of 15 reps on each side.
- Kettlebell Row-I use the 15 lb for this one. Take the kettlebell in your hand, squat a little, and bend forward from the hips until your torso is almost parallel with the floor. Let the kettlebell hang at arm’s length . Keep your torso still and tight as you pull the kettlebell to the side of your chest, elbow close to your side. I do 2 sets of 10 reps on each side.
- Single Arm Press-I use the 15 lb for this one. Start with kettlebell at shoulder height. Press the kettlebell overhead until your arm is straight. I do 2 sets of 10 reps on each side.
- Triceps Extension-I use the 15 lb for this one. Hold kettlebell with both hands behind head. Straighten arms overhead. I do 2 sets of 15-20 reps.
- Kettlebell Twist-I LOVE this one. I use the 20 lb kettlebell for this one. Hold kettlebell at chest level and twist entire upper body to one side and return to middle starting position. I do this 20 times on each side for 2-3 sets.
- Oblique Twist-This one is hard, but I can really feel the burn. I use the 15 lb for this one. Sit with legs together, knees bent and feet raised several inches. Hold kettlebell with both hands in front of chest. Lean back until your abs engage, keeping chest high and back straight.Twist upper body to one side, lowering kettlebell almost all the way to the floor, then twist to the other side to complete rep. Keep hips and legs still. I do 2 sets of 15 on each side.
*Exercises I do without the kettlebells
- Pushups-Sometimes, depending on the routine I’m doing, I will insert 5-10 pushups between each exercise. When I do this though, I only do 1 set of each exercise. Then I will repeat the whole thing as many times as I can.
- Regular Crunches-I still love regular ol’ crunches and I will generally do 100 each time I’m working out at home.
- Reverse Crunches-Oh how I love these! I use the 20 lb kettebell behind me for stability and I generally do 2 sets of 10 nice controlled reverse crunches.
- Glute Raises-These are fun and effective! Lay on back with knees bent and lift pelvis off the floor until back is straight. I do 2 sets of 20.
- Supermans-I love these also. Lay on your stomach and lift you arms and upper body while simultaneously lifting your legs and thighs. I do this twice and hold it for as long as I can each time. Be careful doing this one. Some fitness experts don’t like it. If this hurts you, don’t do it.
So there you have it! That is my at home workout routine. It takes me 30 min to 1 hour to complete. Make sure you hydrate plenty! I keep water within arms reach and drink between each exercise. Also, if something hurts, don’t do it, and if you are just starting out, use lighter weights and do less reps until you build your stamina up. You will see results in no time!
I will change this routine in about 6 weeks to make sure my muscles don’t start to memorize it. I also mix up the order in which I do the exercises each time.
What are some of your favorite at home exercises?
**Disclaimer-None of the photos I used are my personal photos. You can click each photo to go to the original source of the photo I used.