3 Minute Toning Drills: At Home Strength Training | Keep it Moving Fitness

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3 Minute Toning Drills: At Home Strength Training

We cannot tell enough how important strength training is to meeting your fitness goals. It doesn’t matter if you goal is to get great abs, or if you are trying to figure out how to lose weight fast, or to just improve your overall health. Strength training should be a part of your workout routines. You can chose to go to the gym, a local park, use fancy workout equipment or  even your own body weight. No matter how you chose to do it, building muscles is essential

Our goal at Keep It Moving Fitness is to provide At Home workouts that will take the guess work out of strength training.  The CDC recommend adults do things to strengthen your muscles at least 2 days a week.  They also emphasize  the importance of doing exercises that challenge you to the point that it’s difficult to do another repetition. This is the point where muscles begin to form. Picking weights that or too light or not doing enough repetitions is not as effective.

A Strength Training Rule to Remember

When using weights or dumbbells, you should be able to lift between 8-12 reps. If you can get to 8, try a smaller size weight but if you can go far beyond 12, your weights are too light and not challenging you enough



 

For the workout below, grab a set of light dumbbells and field markers if you have them. You can use the dumbbells as your field markers like I did in the video below)

 

Here is what you do:

  1. Ten Full Squats
  2. Ten Squat Pulses
  3. Hold   Squat for 10 seconds

Repeat  1-3  above for 3 minutes.

Set your field markers a few meters apart from each other and Side shuffle from one cone to the next for TWO minutes.

  1. Ten Bicep Curls
  2. Ten Bicep Curl Pulses
  3. Extend your arms (slight bend in elbow) and hold the dumbbells for 10 seconds.

Repeat  1-3  above for 3 minutes.

Set your field markers a few meters apart from each other and Frog Leap from one cone to the next for TWO minutes.

  1. Ten Tricep Extensions
  2. Ten Tricep Extension pulses
  3. Hold Dumbell in tricep extension position for 10 seconds

Repeat  1-3  above for 3 minutes.

Set your field markers a few meters apart from each other and Lunge with High knee  from one cone to the next for TWO minutes.

  1. Ten Toe Touches
  2. Ten Toe Touch Pulses
  3. Hold at the top of the toe touch for 10 seconds

Repeat  1-3  above for 3 minutes.

REPEAT THE ENTIRE WORKOUT 2-3 MORE TIMES

 

watch me do it

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