Hybrid Home Workout

 

Clean/Front Squat/Push Press

Lunge/Curl

Pushup/Row

 

Do 8 repetitions of each exercise. Go from one to the next without rest. If you need to rest, do so, and then hop back in where you left off. Do as many rounds as possible in a 20 minute time-frame. Each time you do this hybrid home workout, try to beat the amount of rounds you did last time.

 I managed to do 4 rounds total plus 4 cleans/front squats/push press in the 20 minutes. Not perfect but I have room for improvement!

 

If you are looking for a way to burn fat and gain muscle, you have come to the right place! This workout can be done at home or at the gym. It is a combination of cardio and weight training that will have you sweating. The point of the entire workout is to help you burn fat by balancing your fat burning hormones. Ideally, it will allow you to burn fat after your workout is complete. Yes, you can burn fat while you are resting! Check out http://www.metaboliceffect.com for more detailed information on how to eat and exercise to make your body a fat burning and muscle building machine.

 

 

I have only 2 rounds for you to watch in this video. You may notice how I am still getting into the rhythm of each exercise with the first round. Every time I did the lunge/curl combo, I counted 1 repetition as lunging with my right AND left leg. Also, you may need to experiment with the weight you want to use. Trial and error. I am only using 8 pound dumbbells and a 50 pound barbell. And I am struggling near the end. Maybe that will help you determine where you need to be!

 

 

 

 

 

 

Upper & Lower Body Home Workout

6 Rounds, 12 Repetitions

 

Overhead Press

Reverse Lunges, each leg

Bicep Curls

Tricep Dips

Back Squats

Calf Raises

Lateral Raises

Front Raises

Single Leg Deadlift, each leg

 

For this basic upper & lower body home workout, you will need 2 dumbbells, a bar & weights (if you want-not necessary), & a chair/table/object to perform your tricep dips. You can easily use dumbbells for the overhead press, back squats, calf raises & deadlifts.

 

*In the video, I only have 10 deadlifts demonstrated on each leg, but make sure you do 12 repetitions! (My camera kept shutting off while I was recording).

 

I am not perfect at these or as strong as I should be, so I will be working on gaining strength and perfecting my form along with you all!

At-Home Lowerbody Workout

 

 

Lower-body Workout

 

5 Rounds

 

20 Jump Lunges

10 Modified Burpees

20 Step-ups (10 per leg)

20-second Plank

20 Curtsy Lunges

20 Mountain Climbers

 

 

Rest 2 minutes and repeat.

 

 

For this at-home lower-body workout, the only equipment you need is a watch/clock and something to step-up on. You can use stairs, a sturdy chair, or a box. Try not to stop during the rounds, but if your form is slacking, stop for a few seconds. You want to have good form so you do not get hurt and also to perform the exercises properly! Don't forget, keep a water bottle close by-you will need it at the end of each round.

 

You will be surprised at how sweaty you can get using your own bodyweight to workout at home.

 

 

Jump & Curtsy Lunges: front knee does NOT go past toes; back knee lightly taps the ground

Modified Burpees: legs go all the way out; jump as high as you can

Step-ups: the stepping leg does the work; squeeze your glutes when you step-up; focus on balance

Plank: butt and legs in line with your spine

Mountain Climbers: legs go all the way out and down as well as all the way up (close to your elbows); keep your butt low