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A “lift some weights” workout round-up

March 9, 2015 By Ashley 35 Comments

Hello to you! I’m flying back to San Francisco from South Florida today and will hopefully be making it home in time to teach my evening BODYATTACK class. I may show up to the gym tired, but I should also be sporting a sun-kissed hue, so it all equals out.

I hope you had an excellent weekend. And although I’ve prepared this post ahead of time, I’m guessing I had a fabulous trip to Key West? I’ll be sure to share the full details soon, but for now, let’s talk fitness.

Over and over again, I hear from readers and friends, that they just don’t ever hit the weights. And I get it. It’s intimidating, and if you don’t know what you’re doing, it can be quite miserable. Of course, you may not really enjoy what it feels like to lift things when it’s new for your body. However, I believe that any balanced workout program requires a couple days-a-week of using weights, whether that’s in the group fitness setting or on your own. So today, I’m hoping to take a little bit of the guess-work out of it for you, by offering up some ideas of pre-planned workouts.

You don’t need a lot of time to do these workouts, and you don’t need fancy equipment either. Sometimes a resistance tube or one set of medium dumbbells can do the trick. I don’t actually have any dumbbells at home (I do all my weight-lifting at the gym), but Dave and I were thinking of getting a set that we could both use. Nonetheless, you can buy dumbbells online, at Target or even probably a second-hand place like Play It Again Sports (these Valeo 10-Pounders and SPRI Deluxe Rubber 10-Pounders both look good). So grab some weights and give resistance training a shot. With proper form and consistent effort, you’ll see results in no time.

Quick and efficient dumbbell workouts

The following is a list of some quick dumbbell workouts I’ve put together over the past few months and shared here on the blog. I’ve done all of these workouts myself, and many of these moves are ones that I regularly include in my solo workouts. That’s because they work.

I’ve designed each of these short sequences to include movement in all of the planes of motion, as well as to include functional and compound moves, which help you burn more calories as you lift, rather than isolating each muscle alone. If you click on the headline of each, you’ll be brought to the original post, which will have a tutorial and link for the specific moves. Be careful and proceed with caution. 

Three-move, total-body one-dumbbell workout

Three-move total-body one-dumbbell workout via A Lady Goes West

Four-move, total-body dumbbell workout

Four-move total-body dumbbell workout via A Lady Goes West

20-minute, total-body dumbbell workout

20-minute total-body dumbbell workout via A Lady Goes West

Short and fierce total-body dumbbell workout

Short and fierce dumbbell workout via A Lady Goes West

Total-body sculpting workout 

Total-body sculpting workout via A Lady Goes West

I find myself searching back through these routines at times when I need inspiration as well. So pin the images, keep them in your back-pocket, and look them up when you’re standing in front of your dumbbells wondering whether you should use them or not. Don’t be scared! In fact, you may be pleasantly surprised by how much you enjoy the gains that come your way. 

My weekly fitness recap

And now for my regular weekly recap. Here’s a taste of how I’ve been moving lately …

Weekly Workouts from A Lady Goes West

Weekly Workouts

  • Monday – Did a 30-minute CXWORX core workout at home, taught a one-hour BODYATTACK class
  • Tuesday –Attended a one-hour BODYPUMP class, completed 10 minutes of core and back resistance work
  • Wednesday – Did a 30-minute CXWORX core workout at home, taught a one-hour BODYATTACK class
  • Thursday – Rest day
  • Friday –  Rest day
  • Saturday –  Rest day
  • Sunday – Rest day

What was good about my week of workouts?

Well, it’s clear this past week was a different one for me. While I usually work out six days a week, this past week featured a fun getaway, so I enjoyed four full days of rest. It’s really good for the body to reset every once in a while, so I have no problem with this time away from the gym. The best part of the week? The fact that I attended a BODYPUMP class. This was the first BODYPUMP class I’ve attended, rather than taught, in way more than a year. It was great to watch participants, focus on my own form and enjoy the fun of class without having to teach. I front-loaded this past week with two sessions of cardio, one session of weights and two sessions of core, so in fact, I still fit in plenty of workouts with diversity.

What could have been better about my week of workouts?

Nothing! I traveled and needed a break from intense workouts, so it’s totally fine that I didn’t exercise for four whole days, because I’ll be back in the gym tonight anyway. Rest is important.

Alright guys. I’ll see you back here tomorrow with a fun recap of my Key West adventures. Have a wonderful start to the week!

Questions of the day

How was your weekend? What’s your workout plan for the week? When was the last time you lifted weights?

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Filed Under: Fitness Tips, Healthy living, Weekly Workouts, Workouts Tagged With: at-home workouts, dumbbell workouts, lifting weights, resistance training, weekly workouts

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About Ashley

I'm a mom and fitness instructor in Charlotte, North Carolina. And A Lady Goes West is where I share fitness, wellness and clean beauty tips, as well as stories from my life.
 
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Comments

  1. Chrissy @Pink Polish and Running Shoes says

    March 9, 2015 at 3:15 am

    Just pinned this. Thanks Ashley!
    Chrissy @Pink Polish and Running Shoes recently posted…iPhone Drama and Seeing Old FriendsMy Profile

    Reply
    • Ashley says

      March 9, 2015 at 3:42 am

      Awesome, Chrissy! 🙂 Happy Monday!

      Reply
  2. Becky @ Olives n Wine says

    March 9, 2015 at 3:17 am

    Your weekend looked like a BLAST!! I told my husband that I’m even more excited to visit Key West this fall when I can enjoy some fruity drinks 🙂 Safe travels back home!
    Becky @ Olives n Wine recently posted…WeekendingMy Profile

    Reply
    • Ashley says

      March 9, 2015 at 3:40 am

      Thanks, Becky! Key West is always a good time! Happy Monday!

      Reply
  3. CARLA says

    March 9, 2015 at 3:39 am

    AHHH FOR THE FIRST TIME IN FOREVER I CAN SAY:

    yesterday!!!
    CARLA recently posted…Life is a special occasion.My Profile

    Reply
    • Ashley says

      March 9, 2015 at 3:40 am

      Hi Carla! YAYYYYYYY for you! Nice work. Keep it up! And a very happy Monday to you! 🙂

      Reply
  4. Ruthie@She'sWickedHealthy says

    March 9, 2015 at 3:57 am

    Love that these workouts are short but pack a serious punch! I love lifting weights but it took me a little while to feel comfortable going all out and doing all sorts of weight lifting exercises at the gym! These days I live in a pretty rural area so the gym is usually all mine and I can get crazy!
    Ruthie@She’sWickedHealthy recently posted…You Can Plan a Pretty Picnic, But You Can’t Predict The Weather: On When Life Has Other Plans for YouMy Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:43 am

      It’s nice to have a gym all to yourself, Ruthie! Enjoy that! Hope you had a great weekend!

      Reply
  5. Susie @ SuzLyfe says

    March 9, 2015 at 4:04 am

    I lift weights at least 1-2 times a week, even during training. Part of that is because it is good for me as a runner but also it is important for me as someone with a chronic illness who also has a history of osteoporosis in my family. Plus, it helps me look gooooooood 😉
    Susie @ SuzLyfe recently posted…When was the last time… (Marvelous Monday Weekend)My Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:42 am

      So you LOOK good and FEEL good. Perfect reasons to do it. 🙂 Thanks, Susie!

      Reply
  6. Lisa @ Running Out Of Wine says

    March 9, 2015 at 4:05 am

    These are some great workouts! I will definitely be pinning these to pull out on the days when I am at the gym and need some inspiration:) Great week of workouts too. Its always nice to get a little extra rest in! When I know I will be away and will miss a few workouts I always make sure I get a few good ones in before I leave. Have a great week!
    Lisa @ Running Out Of Wine recently posted…I Didn’t Feel Like Myself Last Week…My Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:42 am

      Oh for sure! Hope your weekend was great too, Lisa! 🙂

      Reply
  7. Taca @ A Side Of Dessert says

    March 9, 2015 at 5:03 am

    Your weekend sounds fabulous – can’t wait to hear more about it! Definitely bookmarked this collection of workouts to use, thank you!! Have a fantastic day!
    Taca @ A Side Of Dessert recently posted…MIMM [09-03-15]My Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:42 am

      Thanks, Taca! Hope your weekend was just lovely as well:)

      Reply
  8. Katie @ Live Half Full says

    March 9, 2015 at 5:16 am

    I lift weights 2-3 times per week, it’s my go-to!
    Katie @ Live Half Full recently posted…Making The Most of Every DayMy Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:41 am

      That’s awesome, Katie!! Keep it up. Hope you had a nice weekend! 🙂

      Reply
  9. Jen @ Bagels to Broccoli says

    March 9, 2015 at 5:33 am

    I love this roundup! I’m terrible with the weight lifting thing…I really gotta start that consistently!
    Jen @ Bagels to Broccoli recently posted…Florida Vacation Recap!My Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:41 am

      Hi Jen! Get on it! hehehe Hope you had fun in Florida! 🙂

      Reply
  10. Claire @ Keeping Up With Claire says

    March 9, 2015 at 5:55 am

    I’ve been all about the hot yoga lately but after reading this, I’m itching to get back to the weight room. I do love strength training and there’s nothing better than feeling strong. I miss BODYPUMP and hope that I can figure out which gym I want to join (since we moved!) so I can get back to it soon! Hope you had a great trip – can’t wait to hear about it!
    Claire @ Keeping Up With Claire recently posted…Week in Workouts: 3/2 – 3/8My Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:40 am

      Thanks, Claire! It was a great weekend, and I hope you can find BODYPUMP too. 24 Hour Fitness or Gold’s Gym? Hope your weekend was just lovely!

      Reply
  11. Megan @ Skinny Fitalicious says

    March 9, 2015 at 5:59 am

    Great workouts! I agree weights can be intimidating thankfully I don’t have that problem. Kudos to you for being on with taking four test days. That’s not easy for some of us to do! Happy Monday!
    Megan @ Skinny Fitalicious recently posted…Double Chocolate Quinoa Brownies & Letting Go Of ExpectationsMy Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:40 am

      Thanks, Megan! I needed them. No exercising in Key West! 🙂 Hope you had a great weekend!

      Reply
  12. Jill @ Champagne for Everyday says

    March 9, 2015 at 7:00 am

    These are great workouts Ashley! I really need to get some dumbbells at the house. I wasn’t able to fit in resistance training on Friday so I did it at home with bands yesterday. It was good, but I would SOOOO prefer to have real weights too!

    I hope you had a great weekend 🙂
    Jill @ Champagne for Everyday recently posted…Opinion of a Fit Girl – The Latest Fitness TrendsMy Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:39 am

      Thanks, Jill! Hope your weekend was great too. And resistance bands are sure better than nothing:)

      Reply
  13. Annette@FitnessPerks says

    March 9, 2015 at 11:28 am

    I want a sun-kissed hue!! 😉
    Annette@FitnessPerks recently posted…Pregnancy #2 : 17 Weeks Update {Gender Reveal}My Profile

    Reply
    • Ashley says

      March 9, 2015 at 3:22 pm

      ahhaha thanks, Annette! It’s always good to feel tan. Hope you had a great weekend! 🙂
      Ashley recently posted…A “lift some weights” workout round-upMy Profile

      Reply
  14. Lauren @ The Bikini Experiment says

    March 9, 2015 at 8:29 pm

    I lift weights in most of my workouts. It’s so important and cardio has been more of a “supporting” role in my fitness. I think when you are starting out it can be completely overwhelming so I agree with you there!
    Lauren @ The Bikini Experiment recently posted…Grilled Vegetable Citrus SaladMy Profile

    Reply
    • Ashley says

      March 9, 2015 at 9:58 pm

      Hi Lauren, For sure — weights can be scary for newbies, but are so good for us all. Hope all is well with your new training role! 🙂
      Ashley recently posted…A “lift some weights” workout round-upMy Profile

      Reply
  15. Kelly - A Side of Sweet says

    March 11, 2015 at 11:08 am

    I love your quick workouts! They are perfect for someone like me who is always on the go!
    Kelly – A Side of Sweet recently posted…Pie Ranch Barn Dance // PescaderoMy Profile

    Reply
    • Ashley says

      March 11, 2015 at 11:27 am

      Thanks, Kelly! Quick and efficient is the key. 🙂

      Reply
  16. Krissy @ Pretty Wee Things says

    March 11, 2015 at 7:07 pm

    This was exactly what I needed! Simple and easy workouts! Thank you!!! xx
    Krissy @ Pretty Wee Things recently posted…Asian-inspired salad bowl with the BEST Asian inspired dressing (sugar free)My Profile

    Reply
    • Ashley says

      March 11, 2015 at 8:28 pm

      Well you are very welcome, Krissy! Have a great day! 🙂
      Ashley recently posted…MealEnders giveaway + back to healthy foodMy Profile

      Reply

Trackbacks

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Hi, I'm Ashley. I'm a mom and fitness instructor living in Charlotte, North Carolina. I love to help you live a balanced life with no extremes, making sure you never skip a rest day. A Lady Goes West is where I share my workouts, simple meals, clean beauty tips and wellness insight with you. Find out more about me and stay awhile!

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-“I became a first-time mom last spring and am currently dealing with all things motherhood. How do I deal with my expectations vs. reality of being a mom?" (such a good one, and I've been there)
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G.I.V.E.A.W.A.Y!🎉 Who doesn't love a collagen g G.I.V.E.A.W.A.Y!🎉 Who doesn't love a collagen giveaway? As a little thank-you for following, I wanted to do a giveaway of one of my favorite products. I've been using Vital Proteins collagen in my morning tea latte for years, and not only does the collagen creamer add a great taste, but it also supports healthy hair, skin, nails and joints too. Today, I'm giving away not only one canister of collagen creamer, but also a canister of collagen peptides to one lucky winner.
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HOME! We closed on and moved into our home in Char HOME! We closed on and moved into our home in Charlotte over the weekend, and we're so excited to get settled in our new neighborhood, city and state after many weeks of transition. In honor of this momentous occasion, I thought it would be fun to look back at the places Dave and I have lived together over the last 12 years. Here's what it has looked like -- and each place has been special for different reasons:
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-2009-2012 in a high-rise condo in downtown Orlando, where we lived when we got married.
-2012-2013 in a one-bedroom apartment in South of Market in San Francisco, which was always freezing no matter the time of day or year.
-2013-2014 in a tiny studio apartment in Nob Hill in San Francisco, which was only 550-square-feet, but we could hear the cable cars out of our always-open windows, so that was cool.
-2014-2017 in a two-bedroom townhouse in Walnut Creek, where we brought home both Rudy and Brady and had many sleepless nights.
-2017-2021 in a house that we owned in Pleasant Hill outside of San Francisco, which was across the street from a Starbucks so we went there way too often.
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And now we're here in Charlotte. It's good to be home! I'd love to know: Where do you call home?
Soulmates. ❤️ Whether you’re loving on other Soulmates. ❤️ Whether you’re loving on others or just yourself today, my little crew is wishing you a wonderful Valentine’s Day!
Good additions! Even though I'm all about simplify Good additions! Even though I'm all about simplifying life, I also like adding more good, if there's room for it. And the last year has given me ample opportunity to make some changes and add a lot of good. Here's my super-random list of things I've added to my life in the last year that I now love:
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-Using oat milk as my milk of choice (it's literally the creamiest, and I can’t go back to others now)
-Choosing to be outside as much as possible (can't believe I stayed indoors so much before, never exploring the beautiful Bay Area and now Charlotte until the last year)
-Teaching and taking virtual fitness classes (I was a gym rat for years, and now I actually love to work out at home with my virtual fitness friends)
-Wearing my Apple watch for notifications so I don't always need to be on my phone and tracking some beneficial metrics (I've only had my watch for about 9 months, and I love to check my heart-rate and close my rings)
-Appreciating the ability to work for myself and giving myself friendlier deadlines (I've been my own boss for several years and used to be so strict with my deadlines, until I realized it was stressing me more than it needed to, so now I say no to a lot of things and only do what works well in my life, without adding too much unnecessary stress)
-Shorter workouts (full-hour workouts are a thing of the past for me)
-Wearing more colors (no more black uniforms every day)
-And more!
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I wrote a whole post about this topic on A Lady Goes West this week if this is of interest to you, and you can head on over and check it out. I'd love to know: What's something (random or not) that you've added to your life in the last year that you now love?
Over the weekend, I stepped foot into a big-box gy Over the weekend, I stepped foot into a big-box gym for the first time in more than 11 months. How did I feel about it? Mixed ... When we left California, gyms were still closed, and once we got to North Carolina, I was so used to not going to the gym, I didn't even think about going. After being here a month, I finally decided to get a guest pass at a gym near me, and I went twice. Here are my thoughts on the experience: 
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At first, I felt so excited to drive up and go in and work out in a big space with a lot of equipment and not be at home. But then reality sank in: Even though masks were required and there were signs everywhere reminding people, about half the folks in the gym had their masks off or had them down around their chin. Ummm, not cool. I get it, working out with a mask on sucks, but rules are rules, folks. I also didn't like that it was busier than I expected, and quite a bit of the equipment I wanted to use was occupied. That never happens at home.
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Overall, I'm glad that those who need to get to the gym are getting the opportunity, but right now, I think I'll go back to sweating safely at home for a little while longer. But at least I got my first locker-room selfie in almost a year. I'd love to know. Have you been back to the gym yet?
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A Lady Goes West is a personal blog meant for entertainment purposes only and does not serve as a substitute for professional advice from your own doctor, trainer or nutritionist. While I'm a certified personal trainer and group fitness instructor, the workouts, food and plans I post are what works for me and may not work for you. Please enjoy these stories and tips from my life, but proceed with caution. Also, know that affiliate links and sponsored posts appear from time-to-time, and I appreciate your support. For more information about how your data is stored, visit my Privacy Policy. Thanks for reading!

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