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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…

"Do one thing every day that scares you." - Eleano "Do one thing every day that scares you." - Eleanor Roosevelt

What scares me is probably different than what scares you.

I am admittedly a timid mountain biker - but getting better every day.

I'm afraid to face plant, but still working on crow pose in yoga.

⬇️ What is one thing that scares you & how are you working on it?
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#mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #allaboutadventures #sheisthewild #mountainlife #liveyouradventure
Am I the only one still (basically) living in yoga Am I the only one still (basically) living in yoga clothes?

For at least part of the day, it's just easier to put on yoga pants, sports bra, and a "zoom-appropriate" top. Or a button-up layered over my workout tank. It makes it SO much easier to squeeze in a workout when I have time.

Tell me I'm not the only one who's not going back to work clothes?!
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Wait, should I look at the camera? 📸 But reall Wait, should I look at the camera? 📸

But really, keep your gaze straight ahead to keep your neck safe in bridge (or Setu Bandha Sarvangasana). It's rare that a version of this pose isn't included during cooldown in my classes.

Do you love bridge as much as I do?
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#asana #goodvibes #bridgepose  #energy #feeltheyogahigh #happymindhappylife #myyogalife #letyourlightshine #letyourpranaflow #coloradoyogalove #coloradoyoga #practiceyoga #yogajourney #yogalifestyle #yogaliving #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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