fitness trainer instagram At Home Workout Routine #3 Total Body Blast!

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Squat + Shoulder Press - little weight - more weight - most weight
1 Leg Deadlift - Little weight - more weight - most weight
TRX T - change vector angle
Pushup + Side Plank - Knees - toes - add weight

You guys have been doing really good with your workouts, so I'm back with another 4 exercise workout you can do with a ball, dumbbells, and a Suspension Trainer. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. Try to get 10 or more reps in of each exercise, and after you finish all these exercises, start over and repeat it 2-3 more times if you can. As a reminder, pick the variation of each exercise that matches your ability level. Now, Let's Get to Work!

We are going to start with a squat and shoulder press with our dumbbells. It's best to get your form correct on this one before adding a ton of weight. With your squat, you want your butt to go back while keeping your shoulders up and your back straight. As you finish your squat do a shoulder press with your dumbbells and try to keep your elbows in as you press them over your head and back down. To make it more difficult, add more weight!

Next we are going to do a one leg deadlift. For this exercise you want to make sure you are doing your hinging motion correctly with two legs first, then move to one leg. When you Hinge, bend from the hips as your butt goes back as if you are closing the car door with your budonkadonk. Now we are going to do a one leg deadlift with a dumbbell in the opposite hand to the foot you are standing on. Make sure you are keeping your back straight and stay square. Have fun trying to keep your balance! This should be tough, but to make it more difficult add more weight. This is a great exercise for your balance, ankles, hips, knees, hamstrings, glutes, and much more.

Next we are going to grab our TRX and do a TRX Letter T! Start in your finishing position with one foot back, and your arms out to make a T. Focus on contracting the rear deltoids - yes, this is yet another great exercise for your shoulders and for posture. Slowly lower yourself down to a hang and pull yourself up. Again, control your body weight on the way down and to make it more difficult, walk your feet forward to increase the vector angle and feet back to make it easier.

Now we are going to move on to a pushup to a side plank. See if you can get 10 on each side or 20 pushups with 10 side planks on each side alternating sides. Beginners can do this on your knees and hold the side plank for a second or two. As you get stronger you can do the pushup on your toes (remember not to arch your back and try to keep your elbows close by your sides). You more advanced people out there can actually do this with some dumbbells and add some weight and difficulty.

Good, Now start over and do all that again and try to get 3 to four sets in. If you still have gas in the tank, do workout #1 2 or 4 which I'll put annotations to at the end here. Which leads me to my question for you today which is How are you enjoying working out at home so far??? Do you miss the gym? Hope you enjoyed todays workout and stay tuned because we have plenty more where that came from. Next week I'll be back for more of these 4 exercise workouts for you so make sure you are subscribed. Also, if you have an Android Phone, you can download the Fitness On The Run app from the Google Play Store which will alert you of new videos! Jon Ham from Fitness On The Run, and I'll see you Next Monday!!!

Squat + Shoulder Press - little weight - more weight - most weight
1 Leg Deadlift - Little weight - more weight - most weight
TRX T - change vector angle
Pushup + Side Plank - Knees - toes - add weight

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fitness trainer instagram At Home Workout Routine #3 Total Body Blast!
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