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Stronger at Home – Full Body Home Workout

June 2, 2015 By Heather Blackmon

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Years ago, my strength workouts were done almost exclusively at home. With the majority of my training time dedicated to swim, bike, or run – strength training was often an afterthought. Getting in my car to hit the gym just wasn’t going to happen. I preferred full body home workouts at that point in my life.

This is a common scenario for many of my athletes, but that doesn’t mean we skip strength workouts! Strength training is a critical part of every training program Kirk & I write. It helps build strength for your primary sport and helps prevent (or address) muscular imbalances – just to name two of the many reasons.  If you have just a few pieces of home training equipment – dumbbells and resistance bands – you can get in a great strength workout!

Stronger @ Home - Full Body Home Workout via @FITaspire

This workout is intended for individuals who have been exercising regularly for at least 2 months & can perform all exercises with good form. Remember to consult a physician before beginning any exercise program.

Workout Details

Another superset workout, so  you can get your heart rate up and move through your workout efficiently. Complete 2-3 rounds of each numbered superset (one exercise performed right after the other), resting 30-60 seconds between rounds. Lift as heavy as you can without sacrificing form. You can always drop down a weight in the middle of the set to finish with good form!

Stronger @ Home Workout // FITaspire.com

You can watch video explanations of each exercise below:

  • Pushups
  • Bent-over Dumbbell Row
  • Band Lat Pulldown
  • Weighted Crunches
  • Front Raises
  • Bent-arm Lat Raises
  • Bicep Curl 21s (with dumbells)
  • Band Overhead Tricep Extensions
  • One Leg Dumbbell Deadlift
  • Standing Calf Raises
  • Plank
  • Bicycle Crunches

[Tweet “Get stronger at home with this full body #workout! #FitFluential”]

Looking for more workouts? You can browse all workouts here, including options for the gym & home.

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Questions for you:

  • What’s your favorite at-home workout move?

Filed Under: Strength Tagged With: Fitness, workout

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

⬇️ What does your perfect camping morning view ⬇️ What does your perfect camping morning view look like?

For me, it's waking up to views like this, next to an alpine lake, snuggled in a sleeping bag with my husband and our pup. 

This was my view on Sunday morning & It was just about perfect! ⛺
OOF! Has anyone else been struggling with workouts OOF! Has anyone else been struggling with workouts recently? ⬇️

The past month (or so) has had a lot of stuff that interrupted mountain biking. It's been start & stop between travel and eye surgery - which has made cycling feel HARD!

And I'm more sore than I should be.(Thank God for yoga to help!)

But I'm staying put for a bit and will be spending some quality time on my bike. And hopefully finding time for backpacking in between.
When was the last time you spoiled yourself? ⬇️

✨ A bubble bath and a book on a weekend.
✨ Getting a new outfit that makes you feel amazing & confident
✨ Taking the vacation. Even when it doesn't seem like the "right time"

Spoiling yourself is not selfish. It's self-love.

And when you can show yourself love, you have more to give to everyone around you.

I've been very blessed to be able to take more vacations this year - which is something I love so much. My favorite self-love activity!

⬇️ What is the big one for you? Are you making YOU a priority right now?
Try this hips & hamstrings flow as part of your ne Try this hips & hamstrings flow as part of your next vinyasa practice ⬇️

After a good warmup:
1. Down dog
2. 3 legged dog (open hip & straight leg
3. Warrior 2
4. Skandasana (back leg bends)
5. Half Hero Pose
6. Skandasana (back leg bends)
7. Warrior 2
8. Extended Side Angle
9. Active Lizard
10. Half Split
11. Active Lizard
12. Side Plank 
** Repeat on other side **

This is a BTS peak into my yoga practice in Honduras last week. I often video my personal practice, so I can remember any transitions for future classes.

What is your favorite transition? What poses do you want me to break down in the future?

Yoga Crop Top: @slightlybuddha
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