Gym Free Workout! – Ambition Magazine
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Gym Free Workout!

Sometimes you just can’t make it to the gym. Why not work it out at home?

Here is a great upper body, lower body split to gain lean muscle. You can do each workout on two separate days a week. When it becomes easier, try each workout twice a week. Add this to your cardio routine! Don’t have one? Check out some group fitness cardio classes here (http://portiaalves.zumba.com/classes) and here (http://myinsideraccount.com/publication/?m=16952&l=1). To get you started, you can use the video above!

Check me out on Instagram (@freestylefitness937) and Facebook (https://www.facebook.com). If you don’t recognize an exercise, just ask and I will post an example! You’ll find the occasional cardio routine or class on my Periscope (@freestylefitness) as well, so be sure to follow.

Do each exercise one after the other. Try to give minimal rest during each workout.

DIVIDE (12-15 repetitions each unless otherwise noted)

50 JUMPING JACKS
STANDING SHOULDER PRESS
press dumbbells to ceiling
STANDING DUMBBELL BICEP CURL
STANDING DUMBBELL LATERAL RAISE
Holding dumbbells, arms make a letter T shape with your arms
STANDING DUMBBELL OVERHEAD TRICEPS EXTENSION (SKULL CRUSHERS)
STANDING DUMBBELL FRONT RAISE
Holding dumbbells, arms come straight in front of your forehead
BALL CHEST PRESS
Laying facing up, crunch ball is between shoulder blades, press dumbbells to ceiling
BALL FLYS
Laying facing up, crunch ball is between shoulder blades, holding a dumbbell in each hand. Bring arms wide to sides then close above your chest, squeezing through the chest.
BALL PULLOVERS
Laying facing up, crunch ball is between shoulder blades, lower a dumbbell back from in front of your face to above your head stretching out your arms and lats… the part of your back where your bra comes around.
BENT OVER CHEST ROW
Core tight, chest out, back straight! Pull your elbows straight out to your sides at the chest, squeezing through the back.
ONE ARM LOW ROW
Core tight, chest out, back straight! Pull the dumbbell up to your hip in a pendulum motion. Balance with one hand on a table or chair back and the same side foot forward.
BICYCLE CRUNCHES
both legs = one rep
PUSH UPS, HOLD LAST ONE AND PLANK TO FAILURE
These can be performed in modified formats by bending at the knee or putting hands on a chair. Time yourself and try to beat your best!

CONQUER (12-15 repetitions each unless otherwise noted)

20 BODY WEIGHT SQUATS
10 JUMP SQUATS
Modify by using a chair
BODY WEIGHT CURTSY LUNGES (BOTH SIDES)
Curtsy with hands on hips and chest up as low as you can! One side 15 reps then switch.
SINGLE LEG SIT
Both feet are parallel. One leg flexed straight out in front of you. Slowly sit in a chair and get up from the chair! If this is too difficult do as many as you can and then use both feet. Put the chair against a wall so you don’t slide back.
QUAD EXTENSION
Use ankle weights ☺ , sit down and slowly kick your feet up straightening your legs. Bend them back down slowly.
SUMO SQUATS
Feet very wide and turned out. Back straight and chest up. Hold heavy weight dumbbell between legs if you can and try to tap the floor!
STANDING KICKBACKS
Use ankle weights☺
“BIRD DOG”
In a tabletop position, balance on diagonal hand and knee. Extend opposite hand and foot out and up, then pull in crunching the abs. One side 15 reps then switch.
STRAIGHT LEG DEAD LIFT
Remember, it’s not about touching your toes… back straight, chest out, bend at the waist with dumbbells in hand. Use the squeezing of your bum and the back of your legs (hamstrings) to guide you back upright
GLUTE BRIDGE
Single leg for more of a challenge. Lay on your back, press hips up through the heels squeezing your butt and crunching your abs.
BICYCLE CRUNCHES
both legs = one rep
WALL BALL SITS
Ball on the wall, back on the ball, have an imaginary seat. Time yourself!

Portia Alves

Portia is personal trainer, group fitness instructor, NPC bikini competitor and nutrition nerd:) Find her classes and personal training at the Mabry Muscle Machine Presents: The Machine Shop, Greater Dayton Recreation Center, and more!

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