A “lift some weights” workout round-up

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?

Ashley signature

, , ,


  1. 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!

  2. 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 😉

  3. 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!

  4. 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!

    1. 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!

  5. 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 🙂

    1. 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! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.