I’m starting a new training routine: Fitness Friday! It’s based partly on my at home workout program, Fearlessly Fit at Home. This workout program uses Cardio Calisthenics and Dumbbell Weightlifting, which is a great and affordable way to begin a full-body workout routine. This book is also the sister book to my health book and Bible study, Fearlessly Fit.
As we continue to faithfully workout, we will add more equipment to our personal home gym. So I’ve decided to continue to expand on this at home program, using a variety of other equipment like the bar, plates, kettlebells, bench, bosu ball, medicine ball, etc., for people who have access to a gym or for those wanting to build their home/garage gym. I call this program simply, Home Gym Workout.
Home Gym Workout
The routines will include 15 minutes of HIIT (High Intensity Interval Training), 20-25 minutes of weight lifting (working 2-3 muscles groups) and 20-25 minutes of Cardio Calorie Burn. Combining the anaerobic (short intense burst of exercise) with the aerobic (longer spans of moderate exercise) is sure to melt away the fat and lean the body. And the weightlifting (using lighter weights) will tone the muscles! The stretch at the end will decrease the risk of injury and keep the body limber!
The body is an amazing creation, and we can sculpt it to fit our personal goals Click To Tweet. For now, I don’t want to amass too much muscle. My goal for this season in life is to sculpt the muscle I have and lean and shape my body. Click To Tweet So I will be using lighter weights and integrating both HIIT (High Intensity Interval Training) and cool down cardio. I will be working 2-3 muscles four times a week.
*Beginners can use this workout routine to build muscles, using weights according to their strength. It is best to keep a exercise journal, jotting down the HIIT and cardio times and each weightlifting exercise with the corresponding weight lifted.
I hope you will join me on my journey!
HIIT: 15 minutes of 100 yard sprints. I sprint the 100 yards and then walk back to allow my heart rate to go back down. Then I sprint again. I do this for 15 minutes right in front of my house. Very easy workout, which I write about in my post, Sprints Anywhere.
Quads and Glutes:
3 sets of 12 reps (the bar is wedged between a door)
I write about the t-bar squats on my post, Creative Exercise Beyond Injury
Quads and Glutes:
Kettlebell Sumo Squats
3 sets of 12 reps (I actually did jumping sumo squats. You just add a jump when rising).
Quads and Glutes:
Weighted One Leg Lunges
3 sets of 12 reps (I used the box, but it was pretty high. A bench would be lower and easier)
Plate Shoulder Raises
3 sets of 12 reps
Shoulders: Seated Dumbbell Shoulder Press – 3 sets of 12 reps
Quads, Glutes and Shoulder:
Squat to Overhead Plate Press
3 sets of 12 reps (you can also keep the plate to the chest and do a simple squat to overhead shoulder press)
Cardio Calorie Burn: 20-25 minutes on the stationary bike. But you can do an elliptical, walking, swimming, etc. Do 20-25 minutes of brisk, fat burning cardio.
Stretching: 2-5 minutes of stretching. Super important to stretch your muscles while they are warm and loose. Here are a few good stretches that go along with this workout today: Twisting Glute Stretch, Quadriceps Stretch, Runners Stretch and the Behind the Back Chest Stretch, which will also stretch shoulders.
Do you want to lose weight?
To begin your health journey on a faithful footing, read my book, Fearlessly Fit. Also, you can purchase Fearlessly Fit at Home, a simple at home work out program that integrates dumbbell weightlifting and cardio calisthenics.
*Consult your doctor before starting a new workout program.