Let’s sweat! I wanted to share a full length workout with you so you can get some insight into what this Collective program is all about. All you need for this workout is a set of dumbbells and your body. Maybe make sure you have some water and a towel near by in case things get spicier than you first imagined! Let’s try this full body at home workout, together! Just press play and follow along.
There are a few benefits of at home workouts that are very specific. You can check why it’s better to workout at home here! Let’s instead chat about why we workout in general.
Workouts bring us energy, they bring us happiness and they bring us health. You see, exercise isn’t just about losing weight and fitting into old jeans. It’s about feeling good about ourselves and allowing us to realize that we are a bunch of bad a$$ women who are capable of so much. How many of you have walked out of a workout feeling weak and defeated and like you would totally regretted it? Likely, NEVER! Sometimes it takes a lot of motivation to get out of bed or pack your clothes for an after work workout, but a workout is rarely ever regretted. So let’s workout because it makes us feel good!
Working out doesn’t have to be a punishment for the food we ate or the lifestyle we lead. It can be a celebration for the fact that we are capable of moving. That we in fact can run even if it makes us tired. And that we in fact can do squats even if it makes our knees tremble. We can do hard things, it makes us better. And if we work at it for long enough day in and day out and focus on our future, it can lead to amazing things. Decreased risk of disease, less inflammation (which also decreases disease), more happiness which means less depression and anxiety and also can lead to a longer lifespan! Who doesn’t want to live longer, happier and with less disease?!
As I said earlier, this workout can be done all at home with just a set of dumbbells! The best part about this workout (and the rest of the Collective) is that it is only 20 minutes and can simply be a “stand alone” workout. Meaning it is going to work your full body so if you can only get 1 20 minute workout in one week, this is a great option! A little bit of legs, arms, core and of course cardio! These 20 minutes will definitely be worth your while!
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10 Plank dumbbell pushes
In a high plank position on hands and toes with dumbbells between your hands, push dumbbells forward in front of you (one at a time) and then pull them back where they started. Keeping core tight and trying not to shift hips side to side.
10(e) Seesaw overhead press
Standing tall with a dumbbell in each hand, bring them up to your shoulders. One at a time press over your head straightening arm all the way (when one arm comes down the other goes up). Keep your core tight and make sure your lower back does not arch!
10 Dumbbell sit-ups
Grab one dumbbell and lay flat on your back with your knees bent and feet on the floor. Raise dumbbell straight to the ceiling holding it by the ends with both hands. Sit up and shift dumbbell up overhead and then lay back down and bring dumbbell back over chest. You can also just hold dumbbell at chest and sit up instead of overhead, or not use the dumbbell at all.
8 Pushups with toe tap
Start in pushup position (knees or toes); perform a pushup keeping elbows in at the sides. When you come up, come up onto toes and pick hips up in the air and reach back to touch opposite hand to opposite foot without moving foot. Keep your core tight and your wrists under your shoulders when performing pushup.
20 Weighted high knees/marches
Grab one dumbbell and hold it over your head. One at a time bring one knee up towards chest and then jump and switch – perform it as a running motion pulling knees up high. If you wish to modify, just march one knee up towards chest at a time without running. Using your core to pull the knee up.
10 Lateral raise and upright row
Stand tall and grab one dumbbell in each hand. Chest up and shoulder blades down and back; raise dumbbells out to the sides to shoulder height and then back down. Then bring dumbbells back down in front of you and pull them up towards chest as if they are running up the front of you. Elbows coming out to the sides and high. This is counted as one rep.
I want to remind you that everyone is on a different journey. There is no right or wrong way to reach your goals. Maybe you perform just 1 workout a week or 2 depending on your schedule, but your nutrition is 100%. Or maybe you perform 5 workouts per week and your nutrition is a little wobbly here and there. Either way, it is your journey and it is what works best for your schedule!
It doesn’t have to be an all or nothing journey. You don’t have to be perfect getting in 5 workouts and perfect nutrition to make progress. So many people make the mistake that if they miss a workout or eat a bad meal that they have fallen off the wagon and might as well just keep falling back into old habits. But that does NOT have to happen. That is like slashing 3 tires because the first one went flat. Doesn’t make much sense and does more damage than it needs to. So if you do miss a workout or a week, or eat a bunch of birthday cake and pizza, just brush it off and start fresh the next day. You don’t have to wait for a new month or a new week. You just need a new day and a new perspective!