Welcome to Ashley’s Total body workout with dumbbells! This workout is for beginners but is effective for any fitness level! Just adjust the size of weights to make it more challenging if necessary. Dumbbell’s can transform your entire body if used correctly. You can speed up weight loss while toning up and building muscle. They’re also very portable which means you can take them anywhere and use them any time. Get ready to sculpt your body from head to toe! Make sure you have plenty of water handy to stay hydrated and let’s get started!
Step Forward & Incline Chest Press
Stand with your feet together and hold the weights in front of you at chest level with elbows bent and palms facing each other. Inhale, tense up your entire body, and lunge forward, then immediately press the weights up at a 45 degree angle. Pause briefly, exhale, and push off with your heels to return to starting position. Do 15 reps on each side. WORKS ABS, CORE, CHEST, QUADS, SHOULDERS, TRICEPS
Calf Raise & Lateral Frontal Raise
Stand with feet slightly apart and arms extended at your sides with dumbbells in hands, palms facing each other. Inhale, tense up your entire body and raise your calves, coming up on your toes. Simultaneously extend one arm straight in front of you and the other straight to the side. Pause momentarily, exhale, and return to starting position. Keep abs tight and good posture throughout. Pause for a second on top for a more challenging move. Do 15 reps on each side. WORKS CALVES, SHOULDERS
X Cross Bend
Stand with feet hip width apart and arms extended up above you with dumbbells in hands, palms facing forward. Inhale, tighten your abs, and alternate crunching and twisting to one side, bringing each knee up as high as you can and simultaneously bringing the weights down and bending your elbows. Pause momentarily, exhale, and return to starting position. Keep abs tight and posture straight throughout. Do 15 reps on each side. WORKS ABS, CORE, HIP FLEXORS, OBLIQUES, SHOULDERS
Behind Back Pull Upward
Stand with feet together and hold the weights behind you with arms fully extended, palms facing back. Inhale, tense up your abs, and pull your elbows up, holding the weights close to your body. Pause briefly, exhale, and slowly lower the weights to starting position. Do 15 reps. WORKS BICEPS, TRAPS
Lunge Forward & Frontal Raise
Stand with feet together and arms extended at your sides with weights in hands, palms facing each other. Inhale, tense up your entire body, and lunge forward until your back leg is straight. Then tense up your shoulders and raise the weights straight up above you until your biceps are next to your ears. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. You are working your glutes, quads, and shoulders. WORKS GLUTES, QUADS, SHOULDERS
ISO Squat Half Twist
Squat down with feet wider than shoulder width, toes pointing out. Hold a weight in both hands with arms fully extended in front of you. Inhale, tense up your abs, and twist from the hips to one side until you feel tension in your obliques. Exhale and return to the center. Keep your eyes on the weight throughout the exercise. Your arms should remain fully extended and remain in squatting position throughout. Do 15 reps on each side. WORKS OBLIQUES, SHOULDERS
Squat Down Lateral Raise & Calf Raise Up
Stand with feet slightly wider than shoulder width and hold the weights at your sides with arms fully extended and palms facing each other. Inhale, tense up your entire body, and squat down as low as you can, keeping your knees aligned with your toes and your back straight. Simultaneously extend your arms laterally to your sides until they are at shoulder level. Pause briefly, exhale, and come up, then raise your calves, reaching up on your toes. Go into the next rep immediately. Do 15 reps. WORKS ABS, CORE, CALVES, GLUTES, QUADS, SHOULDERS
Alternating Dumbbells Curls w/Twisting
Stand with your feet slightly wider than shoulder width. Hold the weights with arms extended at your sides with palms facing each other. Tense up your body, inhale, and bend your knees slightly, alternating curling the weights up towards your shoulders while twisting your body to the opposite side. Pause on top momentarily, exhale, and return. Do 15 reps on each side. WORKS ABS, CORE, BICEPS, GLUTES, OBLIQUES, QUADS
Alternating Wide Stance Dead Lifts
Stand with your feet wider than shoulder width, toes pointing out. Hold the weights with arms extended at your sides, palms facing each other. Inhale, tense up your legs, lock your knee and bend to one side, bringing the weights down towards the ground as far as you can. Once you feel tension in your hamstrings, pause momentarily, exhale, and return to starting position by using your hamstrings, not your back. Alternate to the other side and do 15 reps on each side. Keep back straight and knees locked throughout. WORKS GLUTES, HAMSTRINGS, OBLIQUES
Side Step Into Upright Row
Stand with feet together and arms extended at your sides, dumbbells in hands with palms facing each other. Inhale, tense up your abs, and step to one side, bending your knee and straightening out your opposite leg. At the same time, take your elbows back, opening up your shoulders and bringing the weights up to shoulder level. Pause momentarily, exhale, and push off with your heels, returning to starting position. Keep abs tight and good posture throughout. Pause on top for a more challenging workout. Do 15 reps on each side. WORKS ABDUCTORS, ADDUCTORS, GLUTES, QUADS, SHOULDERS
See more on www.gymra.com
Strength training routine with or without dumbbells, at home or gym. For a head-to-toe hard body, do these moves 3 times a week. Pick a set of weights at which you can barely make the last rep of your final set with perfect form, where applicable. You’ll be doing 15 moves - 5 for your legs and butt, 4 for your arms, chest, and back, and 3 for your abs and core.
See more on www.gymra.com
Welcome to Logan’s full body workout with a stability ball! This is a beginner’s workout but effective for all levels! A stability ball engages all your muscles and builds strength while improving stability. There aren’t many other fitness tools that work your entire body better than an exercise ball will! This total body toner will sculpt you from head to toe while burning major calories and shedding fat! Grab your water and let’s get started!
Stability Ball Standing Torso Rotation
Stand with feet wider than shoulder width apart and hold the ball in front of you with arms extended. Tighten your entire body, including legs, abs, and arms, and rotate your body to one side as far as you can but keep your hips square. Pause briefly, then rotate to the other side. Breathe evenly throughout the exercise. Do 15 reps on each side. WORKS ARMS, OBLIQUES
Lie on the ball face down with the bulk of your weight resting on your hips. Place hands on the ground, directly under your shoulders and palms facing forward. Keep feet together. Your hip bones should be about 6-8 inches off center so that your body can pivot. Inhale, tighten your muscles, pivot forward smoothly into a push-up position while maintaining balance. Pause briefly, exhale, and push back into starting position. Do 15 reps. WORKS CHEST
Supine Bent Knee Hip Flexion
Lie on your back with arms extended at your sides and palms facing down. Place the ball between your knees. Inhale, tighten your abs, and slowly raise the ball towards yourself until your thighs are perpendicular to the ground. Pause briefly, exhale, and slowly return to starting position. Engage your abs throughout and do not let them relax. To make the exercise more challenging, don’t let the ball touch the ground. Do 15 reps. WORKS ABS, CORE, HIP FLEXORS
Supine Straight Leg Bridge
Lie on your back with arms extended at your sides, palms facing down. Place your feet just off the center of the ball and keep them together. Tense up your abs, inhale and thrust your hips up until your body forms a straight line. Pause momentarily, exhale, and slowly return to starting position. To make this exercise more challenging, don’t let your butt touch the ground. Do 15 reps. WORKS GLUTES
Prone Opposite Leg-Arm Raises
Lie on the ball face down, resting on your stomach. Place both hands on the ground in front of you, directly underneath your shoulders and palms facing forward. Place your feet together and rest on your toes. Tense up your entire body, inhale, and raise one arm and the opposite leg simultaneously until they are parallel to the ground. Pause momentarily, exhale, return to starting position, and repeat for 15 reps on each side. WORKS BACK, GLUTES, SHOULDERS
Standing Lateral Torso Flexion
Stand with feet hip width apart and hold the ball above your head with arms fully extended. Tense up your arms until you feel tension in your shoulders, inhale, and take a step to one side, bending from the hip until you feel tension in your obliques (aka sides). Pause briefly, exhale, and return to starting position, then repeat on the other side. Keep arms fully extended throughout. Do 15 reps on each side. WORKS OBLIQUES, SHOULDERS
Stability Ball Lateral Crunch
Lie on the ball on your side and place one hand on the ground for stability, the other behind your head. Stagger your feet and keep your legs fully extended. Inhale, tense up your abs, and crunch up as high as you can, but don’t let your fingertips off the ground. Pause momentarily, exhale, and return to starting position. Do 15 reps on each side. WORKS OBLIQUES
Stability Ball Kneeling Plank Roll
Kneel down with your feet together and place your hands on the center of the ball, palms touching and fingers pointing forward. Inhale, tense up your abs, and roll the ball forward with your forearms until your elbows touch the ball, leaning into the ball with toes remaining on the ground throughout. Pause momentarily, exhale, and roll back into starting position using your core. Do 15 reps. WORKS ABS, CORE, ARMS
Prone Lower Back Extension w/Rotation
Lie on the ball face down with one hand behind your head and the other flat on the ground. Rest on your stomach and hips, keeping your head, neck, and chest off the ball. Keep feet hip width apart. Inhale, tense up your abs and legs, and rotate your body, opening up your chest until your arms form a straight a line. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, BACK, OBLIQUES
Stability Ball Sit Ups
Lie on the ball with your back, supporting your shoulders and upper back. Keep feet shoulder width apart and firmly planted on the ground. Place hands behind your head. Inhale, tense up your abs, and sit up until your feel tension in your upper abdominal area. Pause briefly, exhale, and slowly return to starting position. Don’t let the ball move from side to side and keep feet firmly on the ground throughout. Do 15 reps. WORKS ABS, CORE
See more on www.gymra.com
Sculpt a better body in 40 min. Tone your legs, arms, shoulders, back, chest, and core. Do 3-4 times a week with 30-60 seconds of rest in between sets. A pair of 2-10 pound dumbbells is needed. Men, double the weight. Every 4 weeks, increase the weight by 10%.
See more on www.gymra.com
I know how difficult binging can be and how difficult it is to stop. I did some research and found 10 ways to help with binging; so here they are. I hope this helps you!
- Stress management
So as you know stress is one of the many reasons why people binge, therefore being really important that you manage your stress. It is most important that you find an alternative way of handling your stress and overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
- Try and eat 3 meals a day with snacks!
Eating breakfast is so important because it helps jump start your metabolism in the morning. Try and follow breakfast with a balanced lunch and dinner, including healthy snacks in between the meals. Try to stick to scheduled mealtimes because skipping meals can often lead to binge eating later in the day.
- Avoid temptation
As difficult as it may be try and avoid the temptation. I find a good way to do this is by fixing your source of foods. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
- Don’t diet
Deprivation and hunger from strict dieting can trigger food cravings and the urge to eat excessively. Try and focus on eating in moderation. 80% goods and 20% not so good. Sometimes it is better for one to go 100% healthy until they feel confident enough in themselves to allow the junk food. For others they may need to slowly cut out the junk food. However this is not always the case so try and find something that works for you. Also find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Don’t make yourself eat stuff that you don’t like. Enjoying the healthy foods are really important too.
Not only will exercise help you get fitter in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
- Fight boredom
Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening. It is really great to get out of the house, especially on nice days. Getting in the sun and breathing that fresh air is fantastic for lifting moods and relieving stress and also may help prevent binging.
- Get enough sleep
If you’re tired, you may want to keep eating in order to boost your energy. Instead of doing this maybe light some candles, play some music or have a bath and try and relax your mind and body. You should also instead maybe take a nap or try and go to bed earlier.
- Listen to your body
Try and learn the difference between physical and emotional hunger. If you ate recently and don’t have a rumbling tummy, you’re probably are not actually hungry. Give the craving, time to pass. This also includes eating and drinking at appropriate times. Sometimes thirst can act as hunger, so try and drink lots of water. Drinking water also helps fill you up preventing the hunger for foods, eating when bored and hopefully binging.
- Keep a food diary
I find these sometimes are difficult to remain committed too, however some people are really good at doing this. Try and write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating. Writing your emotions about what you feel when you eat may also act as a form of releasing and may actually help you reduce your stress, overall helping with emotional eating.
- Get support
This is so important. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist or you know, you have an entire tumblr/fitblr community that are all willing to help you and will try their very best. I hope I have managed to help in some way but if I haven’t please don’t be discouraged and talk to others because they may know just exactly what to tell you or their advice may apply to you better.