FitYaf's Body Blitz dumbbell workout

9/13/2013

I often talk about my Body Blitz class that meets on Mondays at the Pottruck Health and Fitness Center. We alternate between cardio and resistance training, challenging our bodies in new ways each week. It's one of my favorite hours of the week and always leaves me dripping with sweat, but unfortunately you have to be affiliated with Penn to take my class. I love sharing my workouts with you so you can try them out wherever it is that you're working out - you can check out my 'No Equipment Necessary' and 'BOSU' workouts that follow the Body Blitz format. Today's Fitness Friday workout is a Body Blitz workout that uses dumbbells. Be sure to use a dumbbell selection that is challenging for you!

Notes about this workout:

Some of the moves in this workout are high-impact. Please feel free to modify the workout to make them low-impact if necessary.
If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout. You don't want to lose momentum, stopping after every exercise to look up how to do them.
The warmup and cardio sections of this workout are designed to do in a set amount of time. This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout. Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
The resistance training sections of this workout are designed to complete a set amount of reps. Be sure not to rush these movements and perform them in a controlled manner. Choose your weights so that you can complete the workout, but it is still challenging for you!
Rest in between sets if needed, but no more than 1 minute!
Be sure to stretch at the end of the workout. Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:

Jumping jacks
Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
High knees
Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
Out & in (jump both feet out, then back in, knees slightly bent)

Resistance Training, SET 1

Lunge/kick - lunging back and kicking forward with the same leg (20 on each side)
Alternating reverse plank heel slide [11:45] - you can do this by tapping out if you're on a carpeted surface, or by putting a towel under each foot and sliding out (20 on each side)
Hamstring push and fire hydrant with dumbbell - get into the table top position with a dumbbell behind one knee, then push your heel to the ceiling, lifting your knee off the ground, come back to table top and follow it up by opening up your hip into the "fire hydrant' (20 on each side)
Alternating plank rows - (20 on each side)

ultimatebodypress.com

Cardio, SET 1

Do each for for one minute, as fast as you can:

High knees
Lunge/squat/lunge - lunge to one side, jump back to standing, jump in to a squat, back to standing, then lunge to the other side, jump back to standing and jump into a squat and back to standing, repeat
Alternating spider lunge
Double Heisman - hop twice on each side
Frogger burpees - keep your legs wide when doing a burpee

menshealth.com

Resistance Training, SET 2

Sumo squat with heel lift (25)
Alternating weighted uppercuts - (20 on each side)
Moving squats - (squat down, in the down position, take a step to the right one foot at a time, then pushup through your heals - alternate directions) - (25)
Tricep push-ups (on your knees or on your toes) - 20 reps

skinnymom.com

Cardio, SET 2

Do each for for one minute, as fast as you can:

Sprint in place
Hop-hop squat (hop twice to the side, then squat down and touch the floor - repeat in alternating directions)
Alternating spiderman kick-through - from the plank position, start with a spider lunge, then add a kick-through, following through to a straight leg, then come back to plank
Stance jacks
In & out abs