Two At-Home Workouts: Shoulders + Abs

Tis the season…of allergies SPRING! The sun is shining, the flowers are blooming, and my throat is scratchy. Allergies have never really bothered me in the past, so when I felt my throat slowly closing up and my nose getting stuffy on Saturday night, I was caught off guard. The tree pollen has been incredibly high this week (so high that my Weather Channel app is sending me alerts about it, whatever that means!) and as a result, I’ve spent most of my time indoors. It’s frustrating to not be outside enjoying the glorious sunshine, but it’s given me the motivation to get back into strength training in my workouts this week.

allergies ecard

I haven’t been in the mood for the gym the past few days, so I decided to create a couple simple workouts that I could complete in the comfort of my own basement. All you need for these is dumbbells and a stability ball.

On Saturday, I completed this shoulders workout, circuit-style. Meaning, I didn’t rest at all between the exercises and completed the set 3 times. (I did rest about 1 minute in between each set.) It was a tough and sweaty workout that left my shoulders completely spent. For circuit-style workouts like this one, I often use a slightly lighter weight on all the exercises for the first circuit, then increase to a heavy weight for the second, and back down a little bit on the third.

Shoulders Circuit:
(15 reps each, with no more than 10 seconds in between each exercise)

– Seated Arnold Press on Stability Ball
– Side Lateral Raise
– Standing Overhead Press with Dumbbells
Bent-over Rear Delt Raise (you can do this exercise either bent-over while standing, or sitting on a bench)
Dumbbell Front Raise

< repeat 3x >

I followed this workout with a 30-minute HIIT run on the treadmill and called it a day!

On Sunday, I was in a little bit of a rush to workout before making it out to church for an earlier Easter service, so I jotted down a simple at-home abs workout that took me less than 25 minutes to complete.

This workout consists of 2 circuits of 10 different exercises that are each done for 1 minute with no rest in between. My favorite way to do these workouts is to set up my interval timer app and just start and stop it when I do each exercise, without clearing the accumulated time. That way, I can see the minutes adding up and know that I’m getting closer to the end of the circuit! Pausing the timer in between exercises for a few seconds allows me to grab a dumbbell, stability ball, or whatever I need, without cutting into the “1 Minute” of the next exercise. Β πŸ˜‰

Here’s the workout:

abs circuit workout

Abs Circuit Workout:
(Do each exercise for 1 minute and complete the entire circuit without resting, if possible! Repeat twice.)

1) Hanging leg raise (if you don’t have a pull-up bar at home, do some mountain climbers for this segment instead)
2) Russian Twists (with dumbbell)
3) Side Tilts with Dumbbell
4) In-and-Outs
5) Scissor Legs
6) Plank with Feet on Stability Ball (or a Medicine Ball, if you prefer!)
7) Crunches on Stability Ball (the ball should be under the “small” of your back)
8) Side-plank with Leg Raises
9) Stability Ball Leg Lift (squeeze the stability ball between your ankles/calves; lay on your back and slowly raise the ball up off the ground, while tightening your abs)
10) Bicycle Crunches (left elbow to right knee, and vice versa)

If you aren’t sufficiently sweaty at the end of this workout, throw in a minute or two of mountain climbers to finish it off!

I hope you had a great Easter weekend!

πŸ™‚

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