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We love getting in an at-home workout. It can be so convenient, and even if you’re at home, you can still get a good burn and sweat in. We love using Booty Bands equipment because they have a variety of weights and sizes, and come in the cutest colors!
Their barbell is so great for squats, lunges, deadlifts, curls, and more. It comes with a set of 3, 5, and 10 lb weights to attach to each side so you can use it for different exercises.
These dumbbells are SO cute, and we love that these are adjustable as well, so you can use them for a range of exercises.
The resistance bands are amazing and so easy to bring along with you if you are not working out at home. They come in level 1-4, so you can adjust based on what you’re using them for.
FULL BODY WORKOUT
we recommend doing 4-5 sets of 15 reps for each exercise
We have been getting so many requests to share some updated workouts with you all, so today, we are sharing an at-home full body workout! All you need is a set of dumbbells, and a workout/yoga mat, and yourself!
We love at-home workouts because you can get them in anytime, and you can get someone to join in with you, like your roommate or partner, or even your pet! We love full body workouts because you can target all parts of your body, and feel that burn. Best part is, you don’t have to spend a ton of time working out, either. Just a quick 15-20 minute workout is all you need!
PS- scroll to the end of the post to shop some cute activewear to get your sweat on!
Lunge with Curl
For this exercise, stand tall with your feet hip-distance apart. Next, take a large step forward and bend both knees at a 90-degree angle at the bottom of the lunge.
Bring arms up into a curl, and then bring legs back to starting position, and lower arms. Repeat with the other leg.
This exercise targets your full body (arms and legs), and also helps improve balance!
We recommend doing 4 sets of 12 reps per leg.
Squats
This is the best exercise you can do! It targets so many leg muscles, and you can do these so many ways. You can use weights, no weights, add a resistance band, add a jump, etc.
For this one, stand with feet hip-distance apart, and hold dumbbells at your sides. Gently lower your body down into a seated position, sticking your butt out. Hold for one second, and slowly return to the starting position.
We recommend doing 4 sets of 15 reps.
Shoulder Press
If you want sculpted shoulders, make sure you’re adding these into your workout routine!
To perform these, stand with dumbbell in each hand, and gently bend each elbow at 90 degrees with palms facing forward. To finish, straighten arms and press dumbbells to starting position.
We recommend doing 4 sets of 15-20 reps.
Side Lunges
Here’s another lower body exercise! This one is like a regular lunge, but turned to the side, so it works different parts of your glutes and legs.
To do this one, start with feet shoulder-width apart and take a wide step to the left. Bend the left knee as you push your hips back, keeping the right leg straight.
Push off the left leg to return to starting position. Perform the same on the right side.
We recommend doing 4 sets of 12-15 repsper leg.
*You can do these weighted or unweighted.
You could add in some cardio with this workout like a walk, a run, or a bike ride, if you wanted!
Now, about this look all from Academy:these glitter tights are SO fun and surprisingly comfortable. We have size xs on for reference.
Academy has tons of cute activewear from all of our favorite brands, and lots of equipment to stock up on for some workouts. They also offer 2-hour in-store pickup, so you can pick up your favorites soon after you order!
We are a little late for Wellness Wednesday, but we have been wanting to share more at-home workouts with you all! Today, we are sharing 5 at-home workouts you can do in just a matter of minutes that will have you feeling stronger! The best part is you don’t need any equipment, besides yourself.
This workout look is all from Walmart and SUPER affordable. We are wearing size s in both the stripe leggings and the workout tank (comes in a pack of two!). We love that they carry cute finds that will fit any budget.
Side Lying Leg Lifts
Lie down on the right side on a mat or the floor, and be sure that your body is in a straight line with your hip stacked. You can also bend one leg, like we did!
Place your arm straight on the floor under your head or bend your elbow and hold your head, like we did. Place your other hand out front of you.
Gently raise your top leg up towards the ceiling, but not too high (keep it at hip level), and hold for a second.
Gently lower the leg back down to meet the other leg, and be sure to keep your hips stacked.
Repeat 10-12 times, then repeat on the other side.
Knee Lifts
Get on all fours on a mat or the floor, and be sure that your spine is in a straight line.
Gently raise your knees off of the mat until you feel your core being engaged.
Hold at the top for a few seconds.
Gently release down, and repeat 10-12 times.
Glute Bridges
Lie face up on the floor, with your knees bent and feet flat on the ground.
Keep your arms at your side with your palms down.
Gently lift your hips off the ground until your knees, hips and shoulders form a straight line.
Squeeze your glutes tightly and keep your abs tight.
Hold this position for a couple of seconds before releasing back down.
Repeat 12-15 times.
Reverse Lunge Knee Lift
Standing on a mat or the floor, take a step back with your back foot, bending both knees 90°.
Gently bring your back knee up to your chest and release to the floor.
Repeat 10-12 times and repeat on the other side.
Tricep Dips
Place your hands shoulder width apart on a mat or the floor and make sure your legs are bent, and feet are hip-width apart on the floor.
Slowly bend at your elbows and lower your upper body down toward the floor.
Once you reach the bottom of the exercise, slowly press off with your hands, and push yourself straight back up.
Since this new year started, we have been working out at a lot at home! We are creatures of habit and routine, and for years, we were on a schedule to go to the gym 5-6 days a week in the mornings. However, starting right before the new year, we started doing P.Volve workouts straight from our computer in our house just because we were so busy with work and deadlines that we were far more efficient if we just did a quick workout two feet away from our home office!
It has been over a month now, and now, we are addicted to working out at home! Now, we want a home gym, haha, but seriously, one day! We decided it would be the perfect opportunity to share an at-home workout with you all that can be done with no equipment (or with a few inexpensive pieces to switch it up!) There are SO many bodyweight exercises and resistance moves that can really tone up your body, and despite what it looks like, it really does burn!
#1: LEG LIFT TO MINI SQUAT — perform 10-12 reps/ leg for 4-5 sets.
These first two moves are leg exercises that will work your glutes, legs, and inner thighs!
#2: MINI SQUAT TO BACK STEP — perform 10-12 reps/ leg for 4-5 sets.
*For both of these, you want to make sure your glutes/butt are engaged the entire time to make it effective!
CORE EXERCISES:
Even though we were always working out, we have been really trying to focus on our core strength. We started doing a lot of core-focused workouts, and are doing Pilates as well, which has helped a lot!
#1: PLANK TO DOWNWARD DOG — perform 10-12 reps (one rep would be the full movement) for 4-5 sets.
For this one, be sure to keep your neck long and you arms fully-extended!
#2: OPPOSITE ARM/LEG LIFT — perform 10-12 reps/ side for 4-5 sets.
#3: PLANK SHOULDER TAPS — perform 10-12 reps/ side for 4-5 sets.
For these, be sure to keep your body even and long, and your core tight and fully-engaged!
#4: V-UP/BOAT POSE — perform 8-10 reps for 3-4 sets.
Keep your core engaged and spine long! While leaving your legs up in a 45-degree angle, slowly lift your arms up and down.
#5: OPPOSITE ELBOW TO KNEE CRUNCH — perform 8-10 reps/side for 3-4 sets.
Keep your legs slightly lifted off the floor and keep your core tight and engaged!
#6: SIDE PLANK ELBOW CRUNCH — perform 8-10 reps/side for 3-4 sets.
Keep your core engaged and use your core to crunch down, rather thank your neck and head.
BACK EXERCISE:
#1: SUPERMAN PULLS — perform 10-12 reps for 3-4 sets.
For these, keep your legs and hands lifted the entire time to engage all glute and core muscles!
*Save this workout below for later!
HEALTHY GROCERY SHOPPING LIST- STAPLES:
Below are some items that are always in our pantry/fridge. Of course, we always have fresh fruits and vegetables as well! We order as much as we can online (because convenience!), and love that all of these items ship free with two-day shipping at Walmart.
Organic Coconut Oil– we love baking with this and also use on roasted vegetables.
Coconut Aminos– this is a great salad dressing and doesn’t taste like coconut, if you’re not into coconut tasting foods! You can also use it in stir frys, or other dishes!
Organic Rolled Oatmeal– use in baking (grind it up as a flour), or make regular oatmeal with fresh fruit and cinnamon.
In case you missed our last episode of An Extra Dose, you can listen to that here!
A little about this episode:
On this episode of An Extra Dose Podcast, we are chatting with our very first guest, Stephen Pasterino, founder of P. volve. We are talking all things fitness, digestion, and nutrition. Stephen was named “Ass Master” by GQ magazine, and helps transform bodies to eliminate bulk, and elongate muscles. We also share our current fitness routine and new fitness regimens we will be implementing in the new year.
We would LOOOOVE to hear your feedback. We are just starting out, so any tips or anything you want answered, we are all ears! Also, don’t forget to rate + review us on iTunes.
To listen to the episode, click the PLAY button at the top, or you can search “an extra dose” in iTunes or the podcast app!
Have a question or topic idea? — Send any questions you wanted answered on An Extra Dose to doubledoseblog@gmail.com OR comment below on this post.
**In case you miss any of our future episodes of An Extra Dose, you can listen to them under on our main page (adoubledose.com > Lifestyle > Podcasts).
We have made it to the middle of the week! Not sure why, but last week felt sooo long, but this week seems to be going by a little quicker. We are supposed to be getting some rain this week, which we are fans of if it’s time to watch a movie, but not when we need to work;) We are actually trying acupuncture this week. We have both been having some issue with our thyroid again, and have not been feeling our best, so we are experimenting with a few different options, and hope that they help!
This week, we are sharing an at-home full-body workout that will definitely get your heart rate up! We suggest doing this one at least 2-3 times for a full workout. You could also use some dumbbells (like 5-10lbs) if you want!
We are really excited about this next thing! This is a list of our healthy eating tips, along with an idea of what we ate last week. This is not exactly what we both ate, rather just an example (and mix) of what we both ate throughout the week. We wanted you all to get an idea of what we eat when we are eating out, and when we eat at home. We got this great template from amandainez.com, and actually saw asoutherndrawl.com do something similar, so thanks for the inspo, Grace! She has great workouts and tips, by the way:)!
You can find the recipe for the gluten-free pancakes here, and our chocolate mug cake dessert recipe here.If you all enjoy these little guides, we can start doing them more often, so let us know your thoughts!
We have been buying workout gear like every day recently, oops! Here are some of the pieces we have been loving recently [scroll through and click each item to shop]!
We saw this recipe for Skillet Cauliflower “Arroz” Con Pollo from one of our favorite food bloggers, Skinny Taste. We started following her when we were in college, and LOVE all of her recipes. This is definitely going to be tried in the next couple of weeks!
Skillet Cauliflower “Arroz” Con PolloGet the recipe HERE!
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