Workout 50 — Dumbbell Home Workout Journal

Workout 50: Full Body Circuit

1. Jumping Jacks

1. Stand with your feet together, knees slightly bent, and arms to your sides.
2. Jump while raising your arms and separating your legs. Land on your forefoot with your legs apart and arms overhead. 
3. Jump again while lower your arms and returning your legs to midline. Land on your forefoot with your arms and legs in their original position and repeat.
   

2. Alternating Lunge

Caution: This movement requires a great deal of balance so if you lack balance or are suffering from an injury that affects your balance, hold on to a fixed object while completing this movement.

1. Stand with your torso upright and your hands by your sides. 
2. Step forward with your right foot about 2 feet in front of you while lowering your upper body and maintaining your balance. Leave your left foot stationary behind you.
3. Squat down through your hips. Do not allow your front knee to extend beyond your toes as you lower yourself. Keep your front shin perpendicular to the ground.
4. Using mainly the heel of your foot, drive yourself back up to the starting position.
5. Alternate sides.

3. Starfish Crunch

1. Lie on your back with your arms and legs stretched out into an 'X' position. 
2. In one movement, bring one arm straight up across your body while simultaneously lifting your opposing leg and lifting your head. 
3. Attempt to touch one arm to your opposite ankle, or try to come as close as you can.
4. Alternate sides.
   

 

4. Towel Snatch

1. While holding a towel or t-shirt, get into a squat position with your feet wider than shoulder-width apart. 
2. Hold the towel out in front of your body with your arms fully extended in front of you.
3. Spread your arms as if you are attempting to rip the towel in half. 
4. While maintaining the squeeze of trying to rip the towel and keeping your arms straight, raise the towel up above your head and then lower it back down to the starting position.
   

 

5. Push Up

1. Lie on the ground face down and place your hands shoulder width apart. Push your body off the ground through your hands while keeping your back as straight as possible. 
2. Lower yourself back down until your chest nearly touches the ground as you inhale. 
3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.
   

6. High Knee  

1. Stand with your feet about shoulder-width apart. 
2. Lift one leg as you drive your knee up toward your chest and raise your opposite arm. Slightly arch or round your lower back to keep your pelvis stationary and reduce strain on your back.
3. Quickly place your foot back on the ground.
4. Bring your opposite leg upward in the same motion, driving your knee to your chest, while raising your opposite arm. (This movement is essentially running in place to increase your heart rate.)
5. Alternate sides.
   

7. Burpee

1. Stand straight upright with both of your arms fully extended above your head.
2. Bring both hands to the ground in front of you and extend both legs straight behind you.
3. Jump or step your feet back to your hands.
4. Stand straight up and jump with your arms fully extended toward the ceiling.
   
   

8. Bicycle Crunch

1. Lie flat with your lower back pressed to the ground. Place your hands behind your head slightly above your neck. Lift your shoulders into a crunch position.
2. Raise yours legs so that your thighs are perpendicular to the ground and your shins parallel to the ground.
3. Simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg while pulling in the knee of the left leg. 
4. Bring your right elbow close to your left knee by crunching to the side. Then crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee.
5. Alternate sides.