5 AT HOME WORKOUTS THAT TARGET THE ENTIRE BODY - Lynzy & Co.

5 AT HOME WORKOUTS THAT TARGET THE ENTIRE BODY

This awesome 5 AT HOME WORKOUTS THAT TARGET THE ENTIRE BODY at home workout is brought to you by one of my new blog contributors, Shelby Riff! Shelby will be one of our FITNESS contributors and I am so excited to see what she has in store for us! Today’s post on  5 AT HOME WORKOUTS THAT TARGET THE ENTIRE BODY! My overall goal with my new contributor section is to bring you fresh, new content that you haven’t seen before. I love having a well-rounded blog that focuses on many different topics that might strike your attention! It has been a dream of mine to have contributors for a few years now and I truly believe that I have gathered up some of the best! I am beyond thrilled to have Shelby on board with us and I hope you are too!  

Hi Everyone! I’m so excited to guest post on Lynzy’s blog! I’ve been following Lynzy for a little over a
year now and was immediately hooked to her sense of style and down to earth personality. Not to
mention, her son Miles is only a couple months older than my son Leo, so I’ve loved being able to look
to her for advice, from her late night nursing feed posts to sleep training techniques, especially being a
first time mom.

My name is Shelby Lobitz and I am a certified personal trainer. I specialize in strength training for
women and helping them to gain the confidence to look and feel their best! When I was in college I put
on the “Freshman 25” and I held on to that weight until graduation. Like many women frequently do, I
fell into the mindset that I needed to eat less and spend hours on the treadmill in order to drop the
weight. When that didn’t work for me, I started to do my own research on strength training, and it
wasn’t until I started picking up weights that I really began to see changes in my body. Not only was my
body transforming and my confidence growing, but it became exciting and almost addicting for me to
really push myself in the gym and see how much weight I could lift.

My love and passion for strength training continued to grow and I wanted to share my enthusiasm with
others. So, I decided to get certified as a personal trainer four years ago and it has been one of the best
decisions I’ve made yet. I’ve had the opportunity to work with so many women of all ages and become
part of their transformations, both physical and mental. Recently I created a program called EMPOWER
which is a strength-based program for women with an emphasis on squats, bench press and deadlifts. I
am currently in the works of bringing EMPOWER online as a monthly membership-based program by the
end of the year!

So often women are afraid of strength training because they don’t want to get “big and bulky.”
However, women biologically have less testosterone than men, so it is very unlikely that you are going
to bulk up and look “like a man.” The more muscle you put on, the more fat your body will burn
naturally and you will gain a more lean and tight physique than you would with cardio alone. Not only
should you start adding weights into your routine, but don’t be afraid to pick up those heavier weights!
As a beginner, it is first very important to perfect your form before starting with heavier weight. So,
start performing each exercise with your bodyweight only and progress to using some lighter weights
and then move on to the heavier weights. In order to see the changes you want, you will need to
progress to heavier weights over time so that you don’t begin to plateau.

On October 20, 2017, I gave birth to my son, Leo. Before and during pregnancy, I continued with my
strength training routine, and I truly believe that my relatively “easy” pregnancy, labor, and delivery was
largely attributable to my training. Also, I felt that it helped my body bounce back relatively quickly after
giving birth. Since having Leo, my priorities have definitely shifted and I don’t have as much time to
spend in the gym. So, I find myself trying to get in more quick and effective workouts whenever I can
that I can perform at home. I’m lucky enough to have a pretty well-equipped gym in my basement, but
you don’t need a lot of equipment to get in a good workout! Most of the time you can find a lot of good
equipment on local Facebook yard sales or Craigslist!

When I’m short on time, one of my favorite ways to get in a quick workout is to pick 5 different exercises
that hit all parts of the body. I will set a timer on my phone (I love using the Interval Timer app) and
perform each exercise for 45 seconds and then take 15 seconds of rest between each exercise. Then, I
will repeat the 5 exercises for 4 rounds total = 20 minutes. If you are a beginner, you can start with 30
seconds of work and 30 seconds of rest and gradually increase the work time as you build up your

endurance. Also, as a beginner, I recommend starting with bodyweight or lighter weights until you can
perform all of the exercises with good form, and then progress to heavier weight. While 20 minute
workouts can be highly effective, it is important to note that for those 20 minutes, you really need to
push yourself in order to see the results you want!

Give this workout a try! All you will need is a pair of dumbbells. Set your timer for 20 minutes and get
moving!

 

5  AT HOME WORKOUTS THAT TARGET THE ENTIRE BODY

Perform the circuit below 4x through (45 seconds work/15 seconds rest)

Bent Over Row

Push your hips back while maintaining a flat back. Bring elbows in toward your hips until your upper arm is in line with your body while squeezing your upper back.

Return dumbbells to start and repeat.

 

Reverse Lunge

Start with dumbbells by your side.  Step one leg back into a lunge until both knees are at 90 degrees and then bring foot back to start.  

Repeat on the opposite side and continue to alternate sides.

 

Push Press

Start with dumbbells at shoulders and palms facing in.  Slightly bend the knees and use your legs to drive the dumbbells overhead.  

Return dumbbells to start and repeat the movement.

 

Front Squat

Start with dumbbells at shoulders and palms facing in.  Sit back in to heels and squat down until you reach 90 degrees or below while keep your torso upright.

 Stand back up and repeat the movement.

 

Squat Thrust

Start with dumbbells by your side.  Squat down and place dumbbells on the ground. Jump or step your feet back into a plank.  Then, jump or step your feet back in toward the dumbbells.

Stand back up with the dumbbells in your hands and repeat the movement.

Way to go! Now go drink some water to rehydrate!!

 

 

 

 

 

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