
20-Minute Dumbbell HIIT
TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING
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PJ ox

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.
FIT & FIERCE...
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20-Minute Total Body Workout with Dumbbells
How ya doing, my little workout rock star?
I hope you are killing it with your workouts, loving the sweat pouring off of your forehead and smiling cause you are moving your body.
Even if you don’t like the physical act of working out, pretend otherwise and your brain will follow suit.
How we feel can be changed with a simple smile on the face.
Now, I’m not suggesting you grin to a point where people are looking at ya and wondering when you’re gonna blow.
No, instead, smile a bit (especially when doing a task you might not really love), and the brain will get the message, and in return flood your body with those feel good endorphins.
Try it đ
TOOLS NEEDED
Heavy dumbbells
Moderate weight dumbbells
Light dumbbells
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30-Minute Upper Body Circuit Workout
Not much more to say about this workout, except what is already said.
It’s an upper body workout, and it’s performed as a circuit.
Kapeesh?
Now, let’s talk about something good. Something that’s not obvious by the title of this blog.
OK?
Like, for instance how the internet keeps telling me I’m old.
I’m sure you know that “they” (aka Facebook, Google, the Kardashians) are all keeping an eye on us on the web.
Whatever we search for goes into their large data bases so that they can then target specific ads to us.
For example, if you have ever searched for a hair product, BOOM, every time you click on a web page all of a sudden every side bar is filled with ads for Redken products, or Sephora, or even haircuts themselves.
That’s happening to me right now.
I searched “haircuts for women over 40” once, and I am now slammed with every “woman over the age of 40 and 50” ad there is.
Case in point the below screen shot from my morning internet read.
While I am sure that “Make Up Tips for Older Women” is an important piece of journalism, I don’t need it.
And, nor do I need the internet to tell me to start acting my age either.
Eff you internet.
TOOLS NEEDED:
A pair of moderate and light dumbbells
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40-Minute Lower Body Workout
While editing this workout I realized that in parts of it I sound like an ass. Sorry about that.
Comments like “I love my lower body workouts” sounded effing self-righteous and self-promoting. I make fun of other people who talk like that, so I thought this was only fitting I make fun of myself.
And it’s not actually what I said either.
But, alas my mic kinda sucks.
What I did say was “I love me some lower body workouts”, meaning I love lower body workouts. Period.
They don’t have to be mine.
Actually, in all honesty I prefer Lyndsey’s lower body workouts (she’s an instructor at The Studio), cause she kicks my ass better than I can kick my own.
However, in my defence my mouth was killing me.
You see I had a wisdom tooth that was infected and impacted (meaning it hadn’t pushed through the gum line yet), and not 12 hours after recording this workout I was at the dentist getting that little sucker pulled out.
That’s me and my chipmunk face the next day after filming after surgery.
40-Minute Lower Body Workout
Click here to find this playlist on Spotify.
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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:Â 1 heavy dumbbell + a pair of moderate
Where to do: home or gym
Best suited for: beginner to advanced
Sore knees?:Â 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:Â
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
GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.
FIT & FIERCE...
HERE WE COME.
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