Total-body Indoor Workout

When the weather outside starts heating up, it becomes increasingly easier to stay indoors and sedentary throughout the day. Although you may not be able to go for your normal run outside or partake in an outdoor boot camp, this workout is a great way to beat the heat and stay in shape from the comfort of your own air-conditioned home or gym.

The Workout

What you will need:

1. A pair of dumbbells
2. Resistance bands
3. Sliders or Towel

Instructions:

Perform each exercise consecutively for reps of 8-15. Move from one exercise to the next in a circuit format, taking minimal rest of 30 seconds-1 minute between exercises. Complete the entire circuit 3-5 times and progress accordingly.

Banded Dumbbell Goblet Squat

Step on a band with both feet evenly distributed across the band and approximately shoulder width apart. While holding the handle of each band, pick up a single dumbbell and grasp the head of it, with the bands also in your hands, close to your chest (imagine praying with hands at the heart). Maintain a neutral spine and set the hips back, flexing the hips and knees simultaneously. Squat throughout a full range of motion or as far a your flexibility permits. Reverse the motion extending hips and knees until fully upright.

Renegade Rows

Start on the floor in a plank position grasping two dumbbells simultaneously. Maintain a neutral spine and hips and shift your weight slightly to the right side to stabilize yourself while pulling the dumbbell on the left hand side to your lower ribs. Place the left hand back down and stabilize then perfrom the same sequence on the opposite side. Alternate each side.

Stationary Lunge with Bicep Curl

Hold a pair of dumbbells at your sides, palms facing in.  Take a large step with the right foot and keep toes of right foot facing forward and weight in the right heel. Bend right knee and lower your back knee towards the ground, and at the same time curl dumbbells toward your shoulders. Aim to get your front thigh parallel to the ground. Push yourself up keeping the weight in your right heel while returning the dumbbells to your sides. Alternate to the other side.

Pike Pushup (Holding Dumbbells)

Assume a pushup position on the floor with hands on dumbbells. Your arms should be straight and your hands should be shoulder-width apart. Now lift up your hips so that your body forms an upside-down V. Your legs and arms should stay as straight as possible. Bend your elbows and lower your upper body until the top of your head nearly touches the floor. Pause and then push yourself back up until your arms are straight.

Slider/Towel Hamstring Curl

Lay with back on ground and hands out to side. Place towel on a low-friction surface and place feet on towel. Bridge hips toward ceiling. Flex knees and hips to slide feet toward glutes until feet are directly under knees. With control, extend knees and hips and slowly return to start position.

Side-to-Side Pushups

Start in good push-up position with hands a little wider than shoulder width apart, hands aligned with the chest, legs straight, and hips tucked under. lower the torso until elbows are bent 90 degrees and the chest is one to two inches from the floor. Press up, bring one hand in towards the other, then step the other hand out into push-up position again. Lower down again, performing another push-up, before going back to the other side.