Hello, my friends! I hope this blog post finds you well. After having a wonderful weekend exploring San Diego and hanging out with Dave’s family on Coronado (an island off of San Diego, where they live), Dave, Rudy and I are flying back to San Francisco this morning. Tomorrow, I’ll be giving you a full run-down of our adventures, as well as how Rudy did with all the travel, but here’s just a taste …
Now, let’s get to business and talk about recent workouts and fitness …
A 25-minute short-on-time dumbbell workout for hotel gyms
On Saturday morning, I didn’t really have any intentions of going to the gym and was fine taking the weekend off, but Dave’s little sister, Gwena, (who is going to be a senior in college this year) mentioned she wanted to work out. Well, of course, I said yes. The two of us hit up the little gym at the Loews Hotel, just a short bike-ride away from home. We knew we wanted to do something targeting the full-body, and we knew we didn’t want to spend too much time doing it. Once we got to the gym, I did a quick glance around the selection of equipment and decided to stick to moves not requiring a machine, which is why this workout is called a “hotel-gym” one. You don’t need much to get it done.
What you need …
- 1 set of medium dumbbells (10-15 lbs.)
- 1 set of heavy dumbbells (20-30 lbs.)
- 1 stability ball
After a couple minutes of incline walking on the treadmill and some dynamic warm-up moves, the two of us completed this workout and were surprisingly sweaty and fulfilled by the end, in less than 30 minutes. Because it was just what we needed, I thought I’d share it with you in case you’re ever in need of inspiration.
**Disclaimer: Even though I’m a certified personal trainer, I’m not your personal trainer and these moves may not be right for you. Always consult with your doctor or trainer before beginning a new routine. Be careful!
Here’s a look at some of the exercises with links to demonstrations and notes …
- Squat to shoulder press – Keep your core braced the entire move. Drop your hips back and down, and as you stand up, dig your heels into the ground and squeeze your glutes.
- Reverse lunge – Keep your chest up, hips square to front and as you step back and bend your back knee toward the floor. Return your foot to hip-width distance.
- Arnold press – Stand up tall, shoulders back, core braced. Start with the dumbbells in front of your shoulders, palms facing your body. During the move, maintain great posture as you rotate your arms out and then press up.
- Single-arm chest press – Keep your body super still and anchored to the bench, as you bring your elbow down to bench height and back up to the set.
- Stir-the-pot – Make sure you keep your body in a long, strong plank the whole time, bringing your bodyweight forward up and over your arms. Squeeze your thighs and butt and push your forearms into the ball.
For more short and efficient workouts, head on over to my Fitness + Workouts page.
My weekly fitness and workouts recap
Now, as we do on Mondays, let’s take look at how I did with my recent workouts, in addition to this one ...
(Photo credit to Leah Bentley Photography, 2015.)
- Monday –Taught a one-hour BODYATTACK class, foam rolling
- Tuesday – Taught a one-hour BODYPUMP class, foam rolling
- Wednesday – Taught a one-hour BODYATTACK class
- Thursday – Taught a 45-minute BODYPUMP class and a 30-minute freestyle core class, foam rolling
- Friday – Taught a one-hour BODYATTACK class
- Saturday – Did a 25-minute dumbbell workout and went on a leisure bike ride
- Sunday – Rest day
What was good about my week of workouts?
Balance? Yes. I did three sessions of cardio (BODYATTACK) and three sessions of weights (BODYPUMP and the hotel-gym workout), which means my week was finally even and balanced, after many weeks of being cardio-heavy. It was really nice to have time to work on a few moves in the mirror doing the dumbbell circuit that I made up on the fly, because it gave me a chance to do moves I haven’t done in a while.
What could have been better about my week of workouts?
I think this is the first week since March when I didn’t fit in at least one short yoga session. However, I did have a full rest day, so there was plenty of recovery. I don’t want yoga to start slipping from my routine, so I’ll be back on it this week.
That’s it for today! Dave, Rudy and I should be back in the Bay Area in the early afternoon, so I’ll be teaching BODYATTACK tonight and continuing business as usual. Here’s to a great start to the week for us all!
Questions of the day
How was your weekend? What was the highlight of it?
What’s your favorite dumbbell exercise?