30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

This full body workout uses dumbbells and bodyweight to train all the muscles in your body. Great for beginners, as well as those looking for a quick weight loss workout.

I’m sure when loving husband agreed with the minister on our wedding day “to till death do us part” he never thought it would also include being dragged onto set each week and be made to film a workout.

Actually, neither did I.

But, here we are 22 years later.

He’s still above ground, we’re still married, and he’s doing his best to make himself NOT get invited back for future filmings (case in point minute 19:45 on the video. Perhaps the most ridiculous looking crossover lunges ever!).

It ain’t gonna work though.

I will keep dragging him on set. It not only gets him exercising a bit more, it also provides some comedic relief for you (while you sweat away with us), and it teaches me patience.

 The Deets

Tools needed: 1 heavy dumbbell + a pair of moderate

Where to do: home or gym

Best suited for: beginner to advanced

Sore knees?: Instead of the stationary lunges do side leg lifts, instead of pulse squats and crossover lunges hold a wall squat

30-Minute Full Body Dumbbell Workout

Wondering how to pick the right sized dumbbells? First, if you are new to exercise start light and get your form first.

Second, once you have your form you want to choose a weight that you can feel by end of the set. In my experience most women can lift heavier than they think they can.

Challenge yourself in order to see change.

My Recommendations

Beginners: 

For big body moves, such as squats, lunges, chest presses and rows: 8-10lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 5-8lb

For isolated shoulder work, such as side, rear or front lateral raises: 3-5lb

Intermediate:

For big body moves, such as squats, lunges, chest presses and rows: 12-15lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 8-10lb

For isolated shoulder work, such as side, rear or front lateral raises: 5-8lb

Advanced:

For big body moves, such as squats, lunges, chest presses and rows: 20-30lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 12-15lb

For isolated shoulder work, such as side, rear or front lateral raises: 10-12lb

The Workout

30-body-full-body-workout-exercises-blog

 

40-Min Total Body Cardio Weight Loss Workout

40-Min Total Body Cardio Weight Loss Workout

40-Minute Total Body Cardio Weight Loss Workout

Non-stop cardio that you can do at home. A great weight loss workout.

Cardio is always something I have hated to do.

This hasn’t been from lack of trying to love it, though.

Through the years I have competed in 10km runs, half marathons, triathlons and bike races, yet 22 years later I’m still not a fan.

There’s a couple of reasons cardio doesn’t have my heart.

First, I don’t like spending a long time on any one thing. It bores the hell out of me! (With the exception of hiking. I can hike for hours, and maybe that’s because it’s so much fun dragging loving husband up and down mountains.)

I am also adverse to being in large groups of people. I love exercise for it’s solo-ness (Don’t get me going about having participated in the Vancouver Sun Run. The most crowded run on the planet, if not the galaxy, and where you need to train in the art of defense first, then running.).

However,  I do love getting my heart rate up and I love to sweat.

So… through the years I perfected a variety of home cardio workouts that keep my attention, while also improving my fitness – and workouts that don’t leave me with any damn saddle sores (damn you bike seat!).

Total Body Cardio Weight Loss Workout

 

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – advanced

  

30-Minute One Dumbbell Workout

30-Minute One Dumbbell Workout

30-Minute 1 Dumbbell Workout

If I had a loonie (or a dollar for all my American friends) for every time I had someone tell me that they just don’t have time to workout I would be semi-retired and loving husband would own that fancy motorcycle he wants.

Now, I am not judging people when they tell me this – even though people quite often think that I am (case in point the full confessionals I get whenever I see someone in the grocery store and their cart is not filled to the brim with kale and apples).

But, I get it cause I, too, am VERY busy.

My career keeps me working seven days a week, I am taking a course which has me up 90 minutes earlier everyday (just because I have no other time to fit it in), and I like to hang out with loving husband and Bella as much as I can.

My life is hyper-busy. However, I can get everything done because I do workout.

Exercising gives me energy, and it can give you some too.

30-Minute 1 Dumbbell Workout

Because of this lack of time we all seem to be experiencing is precisely why I do a lot of 20 and 30 minute workouts.

We can all find an extra 30 minutes in our life.

30-Minute 1-Dumbbell Workout - Fitness with PJ full workout description

 

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