Hi Everyone!
Are you ready for the next workout in the Lean Muscle Building Challenge?
I will be filming a brand new workout this evening, so be sure to check back tonight or tomorrow morning.
This is a much more traditional workout than you are probably used to from me. 🙂 It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit.
If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.
In this workout I used: dumbbells, jump rope, and dip station.
If you don’t have dumbbells you can use soup cans or milk jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.
This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.
If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.
I also have a delicious veggie pasta recipe to share with you all, so be sure to check back!
Enjoy the workout!
Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.
Click the link to get your own Gymboss Interval Timer!
Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps
30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*
1. Bench Press
30 second Cardio Burst
2. Dumbbell Flies
30 second Cardio Burst
3. Reverse Push-up or Pull-up
30 second Cardio Burst
4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst
6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst
7. Leg Curls
30 second Cardio Burst
8. Dumbbell Press
30 second Cardio Burst
9. Lateral Raises
30 second Cardio Burst
10. Shrugs
30 second Cardio Burst
11. Tricep Drop or Dips
30 second Cardio Burst
12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst
Great workout! I love how you use what you have and keep it real!! Thanks for your work!
Do you do repeat this workout at all or just go for a run?
Are we supposed to repeat this workout at all or just one time through?? THANK YOU!
Woke up sore on my upperbody and arms this morning. This is a great workout. I did this yesterday evening, once through, followed with 2 rounds of 10min Elliptical & 20 Hanging Legs Lifts for added burn.
I’ve been trying to Pin this workout but the links won’t work. I love all your workouts, Melissa! Thank you.
I just tested the pin button and it worked for me! You can re-pin it. My board is: https://www.pinterest.com/benderfitness/fitness/
Just did this for my Monday evening workout . Finished off with 20min cardio. Thank you Melissa
Loving this challenge so far! Quick question, if I don’t have a bench (or makeshift option), could I do the bench press on an ball or on the floor? Thanks! 🙂
Day 4 of Lean Muscle Challenge done. 4 mile run, then one round of this workout. Feeling great going into my weekend!
Did weight lifting 3x minus cardio. Did a 2 mile walk. Thanks!