I must take a momentary pause from lifting heavier weights due to the fact that I went to an indoor trampoline park with my kids and now every muscle in my body is super sore! I also slightly pulled a groin muscle (note to self: avoid the America Ninja obstacle), so I definitely won’t be doing sprints today.
BUT I still want to get my exercise in for the day, so what do I do? I find a great full body workout that is lighter impact and doesn’t stretch my groin area. This workout gets the blood flowing through the sore muscles, loosening them up and flushing out some of that lactic acid! Click To Tweet
I did a 30 minute workout in 2 minute increments. I placed my phone with a timer next to me, so I could know when to switch moves. At 30 minutes, I was done!
First, I jumped rope for 30 seconds. I used a weighted jumprope (the handles are 2 pounds each), but you can use a regular jumprope or even no jumprope and simply make the move of jumping and turning the arms. Once I saw 30 seconds pass on my phone timer, I placed the rope on the ground and went to my step.
Second, I picked up my 5 pound hand weights and began to step up and down on my step. 1, 2 or 3 pound hand weights can also be used or no weights at all and just make the motions. I stepped onto the bench, leading with the right foot for 40 seconds. Then I switched to my left foot for 40 seconds. At 5 seconds to the 2 minute mark, I placed the hand weights on the bench and went back to my jumprope. I started the entire routine again: jumprope 30 seconds and step with weights for just under a minute and a half (leaving about 5 seconds to get to the step and 5 seconds to get back to the jumprope).
Third, while my legs got their work out by going up and down on the step leading with each foot, I worked out my arms with the small hand weights. I did different exercise moves with the hand weights, working all the muscles in my arms and chest. I would do a single move over and over again until that muscle group burned. Then I would switch to another exercise move.
Take all the risers off the step if you are new to step. You can also simply march on the floor. It does take a little coordination to step up and down and move your arms, but it can be learned. You can also do this while watching a movie or a show. Now there is talent that enhances the quality of life! I make the first half of the arm exercise as I step up, and I make the second half of the arm exercise when I step down.
Standing Chest Flies. Hold a light dumbbell in each hand with shoulders wide and elbows out to the side with palms facing out. Keep the elbows up and bring hands together in front of the chin.
Overhead Tricep Extension. Hold light dumbbells in each hand above the head with shoulders facing forward. Bring the hands down toward the back of the head, keeping the upper arms firm.
Shoulder Raises. Hold light dumbbells in each hand with palms facing each other in front of the torso. Raise the elbows bringing the hands parallel to the shoulders and facing the floor.
Bicep Curls. Hold light dumbbells in hands with palms in supinated grip (facing up). Let arms dangle by the side, and bending at the elbows, bring palms toward the shoulders.
Shoulder Press (extra shoulders for good measure!) Hold light dumbbells in hands with pronated grip (overhand grip) with palms facing out, moving hands above the head. Keeping shoulders square, bring arms down until the the upper arms are parallel to the floor.
Finally, after a 30 minute *mostly full body workout that boosted my heart-rate and metabolism, I stretched my muscles while they were nice and warm. This is an awesome workout to do that uses minimal equipment. If you don’t have a step, you can use a step on a porch or the curb. Or you can march like Just bring your hand weights and jumprope outside. This workout routine can also be done at the park while the kids play.
*The back muscles were not used as much during this workout, but I will make up for it on a back day!
Don’t forget! I have a my Fearlessly Fit at Home program that uses Cardio Calisthenics and Dumbbell Weightlifting to build muscle and drop the extra weight! You can download this book for free when you become a subscriber to my website! Or you can purchase the Kindle version.