Hey this is jennaguirre.com and we are here with body weight exercise. A very awesome body weight exercise is push-ups. Huge fan. That’s all I do in between almost every one of my circuits. No matter what body part it is. If its arms day, bi’s and tri’s, I’m super setting it with some push-ups. It’s a great body weight exercise. So I’m going to show you one, a regular version of a push-up. And then I’m going to show you a couple different versions of them that I do when I’m in the gym and I’m working out. So, basic push-up is a chest muscle. And it fully works when you press out, and come together. So bench presses with the bar bell.
Awesome chest workout, but you’re limiting your range of motion. With push-ups you are limiting your range of motion a little bit because you can’t bring your hands together like you would with dumbbells. But when you add different dynamics to them and move your hands, you get to really truly access the muscle and squeeze. That’s all I do is crazy amounts of push-ups. So, there’s different ways. A regular traditional one is going to be with your hands right by your, uh, right in the center of your chest with your thumbs. And you could put your feet together, together, open. Different modifications on the knees.
I believe that even if you’re a beginner you can do it on your toes. Even if you’ve got to limit your range of motion, if I get a pulse. Then you go as slow as you possibly can, slowly getting down more and more each time you try them. So you’re here, you got abs nice and tight, feet are open. And you go all the way down and all the way up. That’s full range of motion on a push-up. All the way down, all the way up. If you want to you can get a little block right here, and you go down until your chest touches the ground.
Ok, I like to do them on my knuckles and with my hands closer together. I feel it a little bit more in my rear delts, I feel it a lot more in my triceps in a closer grip and I like the way that it feels on my wrists a lot better. So you’re going to be on your knuckles ok, if you want to try it this way. I put one foot on top of the other, also to make it a little harder as well. And you’re going to go down, here. Again, keeping the chest up and then squeeze and press up. So its a little more triceps, I like the way my shoulders pop when I’m doing these. And that’s another version of a push-up. I love staggered plyo push-ups. So I’m going to show you this one, then you guys try them and let me know what you think.
So, staggered plyo, so your hand position is staggered. And, how are you going to get it staggered position on the other side? You’ve got to plyo over there. So I’m going to demonstrate what I mean. On these your feet are going to have to be open. You can also try and make it more dynamic and harder by putting your feel closer and closer together. So, staggered. Down here on this side and then you pop to the other side.
Pop, pop. Getting down as low as you possibly can with every one. Now, you don’t have to get that low. You don’t have to let your chest touch the ground every time. If literally you start out doing this, I’ll take it. I’ll take it. Just get dynamic. Get a little bit of air. If your staggered is like this and all you can do is or you have a little bit of a staggered change, eventually. Its baby steps. It’s all about pushing and then you get further away and then you get further down. So push, try those different variations. See if your triceps and your shoulders are burning. Let me know what you think and I hope you like it. Squeeze. Squeeze like you’re trying to crack a walnut between your armpit and your chest. Oh, I think I just cracked one. Ow. Hope you liked it, ok bye.
I’d love to hear your questions and comments below:
Hey this is jennaguirre.com and we are here with your workout routines for women. So what I did with this one is I know a lot of the ladies are always making comments about, the little muscles over here, and the little bye bye arm. So, I tried to add in some exercises into todays workout, for the ladies. Ok, so I have my cheat sheet. You guys are allowed to have it for your workout routine for women. And I have, what, what… do I have?
Yes I do, I have my heart rate monitor on, I do, I just wanted to show you. Ok, workout routines for women. Go crazy, this is what were going to do. First exercise is going to be a plie squat. So what I have here is two dummbells, and were pretty much going to use these dumbbells for the workout. of course I have my jump rope so that we can get dynamic in between sets. So a plie squat, if its done right, you can feel right over here. So thats what the ladies like, so that’s why I added it in. Wide but the hips and knees and toes are in a line. So you do not want the toes totally turned out, and the knees going in a different direction.
It just feels uncomfortable when I’m moving and its hurting, so I’m not going to do it. You’re not going to do it either. So, here plie in ballet is what? I mean I’m totally not a ballerina, but if I wanted to I could. if anybdoy wanted to be they could. So what you’re going to do with this is you’re going to add weight to this. As heavy a weight as you possibly can. And you want to think about squeezing up. So I’m going to grab two dumbbells because I’m going to use them on my next exercise. And I’m just going to let my dumbbells hang. You’re going to go down, till they touch the ground and think about squeezing up. Back shot. Down, and squeeze up.
As you’re squeezing your cheeks up. You’re squeezing your inner thighs together and you’re working this muscle over here. So down and up thats all you’re gonna do. Until it burns. And, heavy enough weight so that you really feel it. Don’t do anything too light ok, because then you’re going to be here doing like fifty of them before you even feel any squeeze on on, you’re going to feel it in your glutes too because your legs are open.
So youre going to feel that this muscle is activated. Soon as you’re done doing that I added in another exercise. I’m gonna get a little total body on you, so I”m gonna add in some bicep curls. But you’re going to do a lateral lunge. You will feel this tremendously. So you’re going to go ahead and take your two dumbbells. And you’re going to step to the side. Now, I”m going to show you a couple different views. When you step to the side in a lateral lunge, you’re going to go like this. You’re going to bring the dumbbells to wrap around the knee that is doing the moving. And you’re going to go down, until you feel it, in the inner thigh of the other leg.
Pushing the butt back. So, this is a front view, this is a side view. This is a back view. Ok, so all until you feel it back here, and you have to push your butt out. So if you just go like this, when you don’t bend the legs, you’re not going to feel it here. So you gotta go boom, push the butt out, drop the heel down so that you feel it on the inner thigh. So what were going to do is were going to add in some bicep curls. So you’re going to go here, stand up, curl it. Go to the other side. Here, stand up, curl. Give me 20 on each side. Yes, you will be doing 40 bicep curls. 20 on each leg of the lunges. Ok, soon as you’re done with that we are going to go into some push-ups.
Ok, with a leg raise so were going to activate our glutes a little bit on this one. So you don’t have to do them on the knuckles, I just like to do the push-ups on the knuckles because I have some issues with my wrists. So you’re here. Now, you could stay on the same side if you want. Or you could alternate the sides. So as you go down the leg raises. So my glute is activated. now if you want to, you could have stayed on the same side with the lunges. And then stay on the same side, here. So just go down, don’t let the leg touch so that glute stays activated the whole entire time. So you want to try and do, 30 pushups, 15 on each leg. And then as soon as you’re done with that, I believe were gonna do some dips. So lets just say, were going to go over here over to my bench. And you’re going to do some dips.
So, more triceps, so this is what I was talking about with the ladies and the arms. So we just worked them over there. And now were going to isolate them over here. Ok so if you need to you can bend the knees because your arms are probably going to be a little bit tired. And you’re goig to go down. Till your butt touches the bench. Ok, touches the ground, just about. So if youre on a higher bench. Lets just say you’re doing this in your living room or you’re doing this in your kitchen and youre at the kitchen table you’re going to be higher. So you’re not going to go all the way down. The focus here is to work the back of the arm and the triceps. So your elbow is going to bend, your shoulders are going to stay down and you’re going to squeeze and press till the back of your arm and your elbow is hyper extended.
Soon as you’re done doing that, what are we going to do? Were going to get a little bit dynamic, give your arms a little bit of a rest. Because yes, when you jump rope, you are working upper body a little bit to get the jump rope around. But right after youre done doing that, get dynamic. Jumping jacks if you want to. I mean, try and add something to it because I’m not a big fan of just standing here doing jumping jacks and its not 1982 anymore. You guys are more dynamic than that, especially training with me. So, I suggest the jump rope just because I feel like its the awesomest workout ever. I do it everyday. if you want you can grab onto two dumbbells and do jumping jacks this way. If you want you can do high knees in between. Whatever. Do something in between and then go right back to, your plies.
Ok, so four exercises. Pretty much a total body workout. We got some push we got some pull. We got some biceps, we got some, back of the arms, inner thighs, which was the main reason for posting this video. And we’ve got our workout routines for women, thats it. Were all done. Go crazy, go until you feel the burn in the back of the arms – in all the muscles. Let me know what you think, go around it at least 2-3 times. And umm, feel the burn baby, feel the burn. Get that heart rate up. So if you’re wearing your heart rate monitor your heart rate better be higher than mine because mines a little bit too llow right now.
So I gotta get to steppin. I’m gonna go workout, you go work out. Get crazy. Let me know what you think.
I’d love to hear your questions and comments down below:
Hey this is jennaguirre.com and we are here with body weight training routine for today. So, all body weight exercises. You don’t need any dumbbells. Total body workout basically so I’m going to get a little dynamic on you guys and I’m going to put you through a little combination. Ok, so body weight training routine. The combination is going to be, for distance, if you have it. If not, then you’re going to have to go a short distance, forward and back. What I mean by that, is you’re going to do bear crawls. I want you to do it, go outside. Go bear crawling in your yard. Do this workout, go to your local park you have.
Save this workout for when you can be outside and can go for distance. So I’m going to start back here and I’m going to do bear crawls to you. I want you to do at least 25 bear crawls. So what you’ll do is just 20, 30, 30 bear crawls. So I’m going to start face down. So bear crawls you got one side that’s tight and one side that’s long. So the opposite arm and the opposite leg. So here, here. So you’re going to go forward, all body weight. As soon as you get to 30, or 20, or 25, nothing less than 30. You’re going to go with what I call a half burpee. So you’re going to keep your hands here. So lets just say I just finished, boom.
Now I’m going to get dynamic and do a half burpee. So bring my knees in, for forty times. Go as fast as you possibly can, keeping your abs nice and tight. Soon as you’re done with that you’re going to stand up and you’re going to get some legs involved. You’re going to do some prisoner jump squats. Hands are going to be by the ears, jump. You’re going to do 40 of those too. Soon as you’re done with that youre going to do 40 on each leg hands are behind the ears, split jumps.
One one, two two, three three. Forty again. Then what you’re going to do is, you just finished bear crawling. And you’re going to go here, and now you’re going to go backwards. Which can get confusing. Don’t think about it too much. Go backwards, 25, 30, however many times that you went forward. And you’re going to do that whole thing, all over again. 40 half burpees, 40 prisoner jump squats, 40 split jumps on each leg.
Go around that twice. Go back to your forward again, do it again at that end. Go back to your backward again. Do it again at that end. So basically you’re doing a total body workout. Body weight training routine. Ok, total body, getting dynamic. A lot a lot of core with the bear crawls and everything. Getting dynamic with the jumping and the legs. So, I hope you liked it. Let me know what you think. Put yourself through it. Let me know how long it took you. Time yourself, and then the next time you do it, try and beat your time. So thats an awesome way to challenge yourself. So I hope you liked it, leave your comments, everything.
Go crazy you got work to do so you gotta go, bye.
I’d love to hear your comments and questions below:
Hey this is jennaguirre.com and we are here with our dumbbell home workout routine. So, what am I gonna do right now? I’m gonna go ahead and give you a little flash. Just a little one! Just a little bit, theres my heart rate monitor and I already started it. I’m at a whopping zero calories right now. Whoaaa… let me put it on my heart rate page. Ok, so, dumbbell home workout routine. So what were going to do, were actually going to do two circuits today. So the first circuit is going to be all on one side, and the two different exercises and then all on the other side. And then you go through that as many times as you possibly can.
And the next one is going to be three. You guys know, if you’re following my videos, I have a cheat sheet. I’m allowed to. You should be writing this stuff down too after you watch it, or before you watch it and then practice, I don’t, well wait that’s impossible, but whatever you know what I mean. Ok, so the first one that were doing, its called a dumbbell snatch. So you’re going to go ahead and take a heavier sized dumbbell. This is all core, you guys know, powerhouse, here. So you gotta be strong in your core, and breathe through your diaphragm like you’re bracing for somebody to punch you and squeeze your cheeks. You’re going to take your heavier dumbbell than usual and you’re going to use the power from your hips to get the kettlebell, the dumbbell, all the way up. Ok so right here, ok boom, power came from the hips.
So whooo, each time you come up. Now were gonna add in a burpee. Ok. I want you to try and do your best to add in a single arm burpee. For the first time you could do it on a double arm, but, if you’ve got it, do it. What i mean by that is, you’re going to put the hand down here, ok. Put the hand down here, open up your chest so all your weight is on here. Thats how you do it. If it helps you could put your hand back here. Don’t be afraid, a lot of things are all fear. Pop it out. Pop it in. Pick it up again. Power into the next one. Boom, here. Then you get dynamic and power. Ok, so front view. Boom, here, pop it out, in.
Power up here pop it out, in. Now if you need to, you can, put one hand down. So you go here, boom boom. Ok. Go for as many as you possibly can. If you have a heavy enough weight, you might only be able to get 20 in a row. Fifteen in a row. No less than fifteen, I would say no less than 20. if you don’t have access to really heavy weight, then go ahead and do 30. You can do it, like, even if you have to rest for a second, then go ahead and pick it up and do it again. Soon as you’re done with that, you’re not going to go to the other side. Were going to do something on that same side. So you’re going to go face down. Core is your powerhouse.
Abs are nice and tight. I have my dumbbells here for the next rotation. And on this same arm, you’re going to give me a single arm row. So you’re on your hand here. You’re feet are open, for balance. And you’re going to pull into a row, ok. Just go back and forth. Now, if you want to make it a little bit harder you can go ahead into a high row. So with your palms facing this way so your hand is horizontal and pull up here. If you don’t have a heavy enough weight, do it this way. As opposed to doing it here. it might be too light for here, you might be able to do it here. Switch it, go back and forth. Do fifteen up here and then do another fifteen down there. You’re committing to thirty, or twenty if you do have access to really heavy weight that you can do rows with. Then you’re going to go ahead and stand up, do your snatch on one side, boom.
You’re going to go through that… two three times. Whatever is going to take you, 20 to 30 minutes. Ok, because this is your home dumbbell workout routine. So this is your workout for the day. Ok, so you want it to take you at least 45 minutes. Now, you’re done with that. You’ve gone through one side, other side, one side other side, one side, other side. You’ve done three sets of it. Now, were going to go on the next thing.
So basically you’re going to go down, theres no dumbbell for this exercise, and you’re going to do a push-up because I love push-ups. And you’re going to go from side to side. So you’re going to start with your feet and hands together. Abs are tight and youre going to step out and then come together. Step out and then come together. Go back and forth. Ok, so lets just say I went back and forth at least 15 times on each side so you’re doing a total of 30 push-ups. Or 20 on each side so you’re doing 40. No less. You can do it. Even if its just a little mini push-up. Or get all the way down. Soon as you’re done with that. You’re going to sit and were going to add in some abs. Ok, so you’re going to sit in a v-sit position, you’re going to get two lighter dumbbells, v-sit means you’re sitting like this, its an ab position. So you’re here.
You can to hold the hands here, or here. Ok. So you’re either facing forward, or you’re like this. And you’re going to do shoulder press. Ok, now lets just say I’m holding them out here and I’m pressing up. If you want to get more dynamic and more core you can go ahead and balance. Now, pick a focal point. So right now I’m staring at something in front of me. There are sneakers. Abs are nice and tight, and I’m doing shoulder press. Now don’t stop shoulder pressing. If you’re abs get tired, bring your feet down for a second and then go ahead and pick them up again. Ok, do that at least 20-30 times depending on how heavy your dumbbell is. Ok, now were going to go right into laying down on the ground. You know me, I’m all about doing as much as we possibly can. So, I want us to do a bridge when we do this, but its a tricep workout. So all the ladies, bye bye, bye bye arm.
So I love to work the triceps. So, but I don’t want to just work the triceps, because I don’t want you just laying down doing nothing. SO you’re going to lift up into a bridge position. Now if you want to get really dynamic you can stay here, you could switch back and forth. But were going to do, 20-30. So, tricep extension is going to go down, and then extend back up. So if you notice, number one I’m workin my core, my abs are nice and tight, my back isn’t working and my cheeks are holding onto a million dollar platinum credit card that I don’t have to pay back. Now, if you notice my elbow is facing towards the ceiling.
And from my shoulder to my elbow is not moving. Just my forearm is moving. Thats a tricep extension. So you want to make sure you extend the arm out, and flex the back of the arm. Ok, hyper extend the elbow. Thats true tricep work, tricep work. Can’t really see because I got tattoos. triceps. Ok so, soon as you’re done with that you’re going to go right back to the push-ups, shoulder press, triceps. So the first rotation there’s like a lot of upper, back and back and then the next one is a lot of front of the body. And, and arms and us ladies triceps. So I hope you liked it, that was a big one. Ok. Go nuts, go right through all those exercises three times. Hope you liked it, look for more. Um, leave your comments and work hard. Heart rate.
I’d love to hear your questions and comments below:
Hi. This is jennaguirre.com and we are on, my front lawn. But were really not, so were gonna take it back to when we were like five years old, and were gonna pretend like were on the beach. Which is why I’m wearing a bathing suit right now on my front lawn. Thank God there’s no traffic. Ok, so I’m going to put you through a workout that you can do at the beach, that you can do, on your front lawn, that you could do inside your house that you could be wearing regular clothes for.
So, I’m getting a kick out of me, ok you don’t have to be laughing at me because I’m doing enough of it. Got my heart rate monitor on, got my heart rate monitor on, even though I’m wearing my bathing suit on. You could do this at the beach. You could do this after playing a cool volleyball game, or whenever. Ok, so its basically just body weight exercises ok. So, body weight training is what were doing right now. So the first thing that were going to do is go into a reverse plank position. Ooh this grass is stickin me. No, its sand its sand! Were on the beach, the sand is stickin me! Ok, so reverse plank. My legs are straight.
My hands are behind me and I’m flexing and using a little bit of triceps so us ladies we love working our triceps. So basically what you’re going to do is a reverse plank position and go into a rotation. So were going to turn to the side, all triceps. Ok, now, if you need to, you can support yourself by putting this leg down and switching. Going from back and forth if you need to or keeping your legs straight. My glutes are fired. Ok so abs are working and my glutes are working. You’re just going to go back and forth, from side to side. As many as you can. Ok, you wanna get right into it and do some tricep work. Hands here or legs bent whatever is comfortable and you can do some dips.
Ok, keeping the abs up as high as possible. Ok this is just body weight training. So you don’t even need anything. If you have access to, something you can lean on and you can do some dips off of there if you feel like you’re not getting a full range of motion. Or if you feel like that little bit is working, then go ahead and do that. Now were going to go right into some push-ups. We’ve done core, we’ve done a little bit of triceps, right after that were going to go right into basic pushups. You could do them on the knuckles, I love to do them on the knuckles, hands are here, you could put one foot on top of the other one and go down.
I’m getting poked! By the sand. keep those abs nice and tight. Go as many as you possibly can. Ok, I’m cheating on my cheat sheet, I always use it. Ok now you guys are going to go right into some legs. You just finished doing push-ups so now were going to go into some dynamic split jumps. So, hands here, spreads out the lats and engages the glutes a little bit more. Were gonna go down and pop to the other side. Ok you’re on the sand, go all the way down. You don’t have to worry about slammin your knee into the concrete, get full range of motion on those lunges. here switch. 20 on each leg. Boom I just did 20.
You’re going to go right into prisoner jump squats. So here and jump. Get as high as you possibly can, I just did 20. Now, add some abs, even more. I’m a big fan of russian twists because, you get to use your total core, as opposed to just laying down flat on the ground. Where you don’t get to extend your spine in the other direction. So, if you know about your core, your abs do crunch up, but they also extend back. So if you’re laying down on the ground doing a traditional crunch, you don’t get to extend your back and get full range of muscle, uh, full range of motion on these muscles. So basically you’re going to go here or here you’re going to come to a balance and you’re going to russian twist, from side to side.
So you can work all these muscles back here and all these over here. Side to side, so don’t move just your arms, that’s why I’m having my hands here. So right on my chest. Go as fast as you can with control. If you want to add in, and now I’m going to go lay out since I’m on the beach. I’m just kidding. Ok we are done. We are done with our body weight training. I hope you liked it. Go lay out and get a tan.
Lord knows I need one. And uh, after you’re done burning lots and lots and lots of calories, I hope you liked it, leave your comments, let me know what you think. Let me know if you did it on the beach. Let me know if you let people watch. Let me know if you were waving as you were jump squatting. umm, I didn’t wave at anybody, but I will, I will. I’ll do it on the beach and I’ll wave. So, I hope you liked it. Leave your comments, let me know what you think and look for more videos.
I’d love to hear your comments and questions here below:
This is jenaguirre.com and we are here with your workout routines for weight loss. So we are going to get dynamic. Like the way I said that? Crazy. Workout routine for weight loss so that means that you are going to go crazy in this workout. I am bringing you some timed exercises. So heres what you’re going to do, you’re going to, there’s a series of, I have my cheat sheet, you’re going to write it down. Because you’re going to do it, and you’re probably going to need it.
You only have ten seconds to get to each different section, so if you have to glance at it, thats all its going to take. if it takes you too long to remember it, then you’re going to jack the whole thing up, ok. And we don’t want that happening. So workout routine for weight loss is going to be beneficial for you to do timed exercise, with 100% effort, for all exercises. So I’m going to tell you how long you’re going to do all five of them, and then you’re going to give yourself 10 seconds in between, and then what, 10 seconds between each exercise, and then give yourself 30 seconds to one minute in between the round and then you’re going to do it all over again.
Now, on that one minute rest that you have, I want you to shut your heart rate monitor off. We talked, I tell you guys all the time about wearing your heart rate monitor. You’re going to keep it on, the whole entire time, maybe even keep it on for that one minute or 30 seconds. But if your heart rate really drops and you’re good with recovery, then pause it for a second and start it again when you’re getting ready to start.
So the first exercise is going to be a swing exercise. So its with my kettlebells k. You could do this with a dumbbell if you don’t have access to a kettlebell. Power from the hips, its going to be one minute. So you’re going to grap your kettlebell by the handles and you’re going to give me one minute straight of all power. Do not stop, the only reason you would stop is if you started feeling it in your back because you’re really fatigued and your back is doing all the work as opposed to your core. So you’re going to go nuts for one minute straight power coming from the hips. Underneath and power up. So, fast forward I just did one minute. Now, I have ten seconds to get to my next section which is going to be, a burpee with a bicep curl to press.
So, boom its been ten seconds. I got my two dumbbells. I pop in, pop out, boom boom boom. Now this one, because there’s a couple different exercises, one minute you’re not going to get too many. So you’re going to do two minutes of this one. Boom boom boom. So I just demonstrated a whopping three. Ok, you’re done with that. So you got ten seconds to get to your next one. Oh, that’s easy, you’re going to go down and do push-ups.
One minute straight. What I mean, by straight, I don’t care if you gotta stop doing the push-ups, do not put your knees down on the ground. Ok, so we are in it to win it. (I Like that one) You’re just going to go like this. Now, if your arms are shot, and you know you have 30 seconds left because you have the timer right there. Whoo, stay here, do not put your knees down. Do not give in, you can at least just hold yourself up. And then go again. As fast as you possibly can. You got ten seconds to get to your next section. It’s called posterior reach with a jump squat.
So I’ve got my tube right here, its connected to my banister. Its been, 8, 9, 10 seconds. Boom. Arms locked straight. Ok, push, and push. Dynamic, core control, power, abs, legs, everything. One minute on that one also. Stop, relax, ten seconds. Relax?…don’t relax. Grab your jump rope, that should be nicely set up so its not tangled, and you don’t have any more than ten seconds, and go at it. One minute. And go at it for one minute. Do your crosses. Oh, I just whipped myself, ow.
Get right back into it. Do your double jumps. If the tricks are going to make you mess up, don’t do the tricks. Just go nuts. Ok so, your workout routine for weight loss, ya, you’re gonna lose weight if you workout like that. Getting dynamic, burning an awful lot of calories, my heart rate is up there. I’m taking 30 seconds to relax, you’re taking 30 seconds to regain your composure, and then you’re going to go ahead and grab your kettlebell, and you’re going to do it all over again.
One minute on the kettlebell, two minutes on the burpee bicep curl to shoulder press, one minute on the push-ups, one minute on the posterior reach with the tube with the jump, one minute on your jump rope. Ten seconds in between, no more. If you feel like, you don’t need that ten seconds, get a heavier, get a heavier, move faster, just as long as you’re doing everything with good form. So don’t compensate form just to move faster and get more of them done. So, if you want to lose weight, get crazy, if you want to drop body fat, even if your goal isn’t weight loss, and you just want to get dynamic, you could still do this.
So, work hard. I say that at the end of every video. Work hard, push, you can do it. I know you can, do it as many times as you possibly can. That good 20-30 minute workout, whoo you will be pouring sweat. You’ll to need to get a mop, wheres a mop? Because I’m going to need to clean up a mess. Go crazy, let me know what you think.
Hey this is jennaguirre.com and we are here with your dumbbell home workout plan. So basically I’m going to teach you guys, how to plan your week. And um, your dumbbell works. So basically you’re going to plan your workouts around what your schedule is like, plan it around when you can get the maximum benefit from the workout routine using your dumbbells ok. So total body workout or splitting up the work week, but basically if were trying to build lean muscle tissue, you want to get the most bang for your buck in reference to your workout.
So you don’t, most, I tell most of my clients, try not to do cardio before and then training after if ultimately were here to build muscle. You are here to also burn fat, you are also here, if your goal is to, you know drop body fat. but you want to do them the right way. So if you’re going to do cardio and then do training right afterwards, make sure that you have a little snack. If you’re going to do training first and then cardio right afterwards, no snack, because cardio is good on an empy stomach.
But you want to maximize your workouts. So if you’re going to use dumbbells, in your home workout dumbbell, workout plan, then you want to make sure that you are properly fueled, and its at a good time of the day when you feel like you can get the best workout. because obviously to put on lean muscle tissue you have to have the right fuel you cant drive your car without gas in it. And, we want you to build lean muscle tissue because the, if somebody comes to me saying they want to lose weight, I’m just going to do cardio. That doesn’t make any sense. When you do resistance training and put on lean muscle tissue your body will burn more calories.
Five to ten more times the calories at rest than somebody that doesn’t do any resistance training. SO when you do your dumbbell work you want to make sure that you have every bit of energy that you can have so that you can truly maximize from your workouts so that you can have lean muscle tissue growth. Now I’m not talking about size and being huge. A lot of times women get afraid of those words. Muscle mass? I’m not using muscle mass. Lean muscle tissue from using resistance training, dumbbells, and your workouts.
So um, this was really just like a tip for you guys, just clarification in reference to how important resistance training is. how important it is to incorporate dumbbells into your workouts. You guys are getting all that from the web site. Um, so I hope that this helps. If you have any questions as to maybe elaborating on some of the things that i just said. By all means, ask me. If you feel like you have more energy on the weights, and play around with it.
If you feel like you do better cardio in the morning, and then awesome weights at the end of the day because you got fuel in you from the whole day, then do your workouts like that. If you feel like you really truly have the most energy for your workouts, and your heart rate is high, and all that other stuff in reference to your heart rate monitor. Then do your workout in the morning and do your cardio right after, or later in the day, making sure that its an hour to two hours after your last meal beccuse you want to do cardio on an empty stomach. So again, your dumbbell home workout plan is to be set up for what works for you.
So play around with your body, play around with your workouts, use your heart rate monitor as your gauge. or, if you don’t have one of these, your rate of perceived exertion on a scale of 1-10 can you push yourself to a ten, at that specific time of the day? So leave your comments, let me know what you think about this information and, work hard.
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hey this is jenaguirre.com and we are here with our ab workout routines for women. Jmm, So basically we are gonna go through, one two three, cheat sheet, one two three four exercises for your abs. Um, the first three of them are going to be all on one side. So you’re going to go from one side to the other side, which is a lot of oblique action which I know us ladies, on our ab routine for women uh, we would like obliques.
So it makes the waist look smaller, and uh, do we not want that? yes. I know I do, I think you guys do. So thats what I’m bringing to you. And then one exercise, you might be able to do it, you might not. I fully just made it up myself. I absolutely love it. You need some high chairs. If you don’t have them, go buy them. I’m only kidding. You might not be able to do them if you don’t have high chairs. But I’m going to throw it in there. Get creative. That was what I could do with what I have. Do what you can do with what you have. Ok, so the first thing that were going to do is use one of our light tubes. And were going to do a v-sit, since I love v-sits so much.
And were going to wrap it around something. So, lets just say, I am going to wrap it around my banister. here, ok. So a lighter tube, if you wanna get, if you want to make it harder you can go ahead and use a heavier tube. You want to be far enough away so that theres actual tension on it. So now, I’m gonna kinda show you a side view like this. SO you’re going to grab it here, like this. Now, when we do russian twists, we do them like this. I talked to you guys about how you want them all to be coming from the core. So with this, you want to make sure that your hands are right in front of your body. And your arms are wrapped around your chest, and your thumbs are right in front of your nose. And now were just going to pull with resistance to the side.
Ok. So all obliques. Now, if you want to and you can, you can balance. Or you can just stay facing up. Whatever is going to work for you. If you feel like you can stay, and feel more control, you can bang out more in a row. So as soon as you’re done with one side, you’re going to flip around and do the other side. here. So I want some symmetry. So make sure that your whole upper body is moving. So don’t just move your arms because that takes away the whole point of doing the ab routine for women when you’re not doing your abs you’re just working your arms. Ok, so now were going to move on to an exercise with a kettlebell.
You can use a dumb bell for this one. But its called a windmill. The windmill is all about core control. This is going to help you with all your workouts. But its a very concentrated exercise. So basically what youre going to do is, I’m standing up and I’m going to work this side. Ok. I’m going to work this in a stretch and this in a strain. So my arm is up. Ok. You’re going to have one foot facing right in front of you, and one foot facing off to the side. You want to be wide enough so that this hand, that has nothing in it, is going to run down the side of your body. So I’ve got my heavy kettlebell, my hand is here, start with something light.
Go wide enough so that you can open up and look up toward that kettlebell and run your hand down the side of your body and then come stand up. Okay, abs have got to be tight for this but shoulders also. So you want to lock that shoulder into play. So when you do a lot of plank movements and core things when you’re face down, this is going to help. Ok, dynamic push-ups, plyometrics, this is going to help. So you’re body is going to be in a full rotation position.
So when we go down and do full rotations sometimes in some of the workouts, these are the things you want to make sure, and if this is as far as you can go, everybody’s range of motion is different. Then that’s as far as you’re going to go, and that’s it. Ok, you want to feel stretch and strain. Ok, from side to side. You’re going to stay on one side, and then go to the other. Thats going to go fast, and then slow and controlled and then your next exercise is going to be a full crunch with a dumb bell so its going to be a little faster, a little bit lighter. You could, dot he same, you could do it with this kettlebell. So heavy kettlebell, you can do heavy full crunches, or you can go with a lighter dumb bell.
Ok. So with this full crunch, since I’m all about core, it could be used in a way where your arm helps you a little bit. So if you’ve ever watched any of my videos on turkish get-ups, you’re allowed to help with the other arm. So, going up and going down. So lets just say I did the windmills on one side and then the windmills on the other, now I’m going back to the first side and I’m going to do my full crunches and then go back into my other side. Now you can try and not to and just go straight up and not use the other arm.
Or, you can use the arm, slightly. The other arm, I mean, to go up and down. Ok, that’s our three exercises. Now here is your exercise where, if you have high chairs, you can do this. Ok. In the gym they have them. You could do it on a dip machine. So if you have one of those chairs you could put your hands on and do dips. Or um, they have a dip machine over at the gym, not the seated one, the machine. Or, they have the hanging ab straps. They have those for your at home things.
You could buy that, where you hang it on your door and they have the little straps where you put your arms on and you’re basically going to do the same thing. So this is almost like hanging on a dip machine. So you’re going to put your hands like this on your chairs. Now, because its not too far off the ground, you’re going to have to bend your knees. So now my abs are nice and tight, I’m controlling. Now also, if you have wood floors, you don’t want these chairs to go out. Ok, so you want to make sure that you squeeze your shoulders together to hold these chairs from sliding out. And you’re going to come here and pull up. Keep the legs tight.
Because you don’t wanna, obviously you’re close to the ground. Ok, so thats a hard one. Because theres a lot thats coming into play here. yes it is an abs workout, but its arms, its everything. You could also, do this hanging. So, I don’t know if I have a good grip here. Ok, so like I don’t. But lets just say if I did, if I had a good grip here. Or if I had one over here, which I don’t, on the other side of my door. You could hang here.
So, lets pretend like I can hang. I have no grip right here. You can do it this way. So lets just say you have a nice, sturdy doorway, that you can hold onto and get a grip on. I mean obviously I cant get a grip on my front door, but get a grip on there, and hang. Then you could bring both the knees in. So the same way you did it over there, you could do it hanging. Or like I said, they have those things you could put your arms in and you hold on and the straps holds you by the biceps.
So, I hope you liked this one, um, real great ab routine. So you got, obliques, obliques, obliques, full crunches and then you got some core control over here on your chairs, if you have higher chairs, or you have something you can hang on. So it is a lot of shoulders so a lot of this stuff is a lot of shoulders also. But I’m a very big fan of shoulders and core. So, I hope you liked it, leave your comments, let me know what you think. Go crazy, burn calories, um, I usually show my heart rate monitor so I’m going to flash it. And um let me know what you think, ok.
I’d love to hear your comments and questions, please leave them below:
Ok this is jennaguirre.com and we are here with your bicep workout today. So, I love doing bicep workouts, as well as tricep, I know us ladies love the triceps, but I’m a very big fan of bicep work when its done the right way. Theres’ a lot of rear delt involvement and it really helps with capping out the shoulders. The more capped out the shoulders are the more you look like, you have a smaller waist.
Combine that with my core workouts and you are, primed and ready to go. Ok, so here’s our workout. I’m going to get as dynamic as possible. if you do really want to put on size on your biceps, and really get strong on them. Then take the leg part of the workout out of the equation and just do this little combination. But, I want you guys to burn a lot of calories, so I’m going to combine a lunge with a bicep curl. So basically I’m going to have you stay in a static position. You’re going to stay on one leg. Now I want you to do thirty, I want you to do 20 lunges and 20 bicep curls. So basically you’re going to do a full curl, on your left leg in front. So you’re going to go down, curl.
So turning the hand each time ok. Lock the arms, lock the elbows facing the ground. And only curl the forearm up and rotate out so that your pinky is leading towards the shoulder. Boom boom. Lets just say I did 20 of those. Now, your biceps are tired. Hammer curls are a little bit easier. So now we gotta work the other leg, to stay dynamic, and we can still work the bicep but in a little easier position. So you’re going to go lunge to hammer curl. Ok, for another 20. So thats 40 bicep curls. Boom. Ok, fast forward, you’ve just done 40. Now, we are going to pick up our medium to heavy tube, and we are going to do fast.
I’m cheating thats my cheat sheet I always have one, you guys should have one writing it all down. Fast burnout curls. So stand here, slight bend in the knees and you’re just going to squeeze. Fast, fast as you possibly can. Ok, now with that, you can get heavy. If you have access and you really want growth on those biceps. And if you notice, on the back of the arms. You can notice better on the non-tattooed arm. So you can see. Now, if you want to, you can get heavy weight and lower lunges. So that you’re doing 12-15 on one leg and just to add in the legs and burn more calories and use more muscles. And use heavy dumb bells.
So that its heavier, slower, and building muscle. And then you do the other side and then its kinda like a drop set. And then you do the hammer curls and then you burn it out with the tube. Now I’m a big fan of pushups especially give your biceps a little rest. Go right into knuckle push-ups. So thats the 4th exercise in the rotation. You can do them anyway you want. You could do regular push-ups, I’m just a really big fan of the knuckle push-ups.
Soon as you’re done doin’ that, just finished, I’m stretchin out my biceps and workin out my triceps and my shoulders. Boom I go right back to my full curl with my lunge. Again you could take the legs out of the equation and do heavy bicep curl turns then keep the same weight. Bang it out with hammer curls. Stand on your tube, burn out with your tube. Medium, heavy, whatevers going to burn them out. 25 or more reps.
Go right into your pushups then go right around and go through the whole entire rotation again. So thats your bicep workout routine. I loove biceps. I love every muscle. Somebody asked me the other day what my favorite body part is to work and I said hmmm its a tie between legs, back, biceps… I don’t know I love them all. So um, let me know what you guys think. If you guys have any questions. Go burn them out, they actually burn. Like, I did one set and they actually burn a little bit. Just a little bit… Ok I’m done. Go work hard, that’s it. I said that at the end of my workouts. Go work hard, burn alories, get results.
I’d love to hear your comments and questions, please leave them below
Hey, this is jennaguirre.com and we are outside in front of my house. We just did a video pretending we were on the beach, so were going to pretend were on the beach again. So were not in front of my house, were five years old, although you wouldn’t be doing this if you were five years old, and were working out, or were in front of the house, or were inside, so you can do this workout anywhere that you are.
So this is basically your free ab workout for women. Ok so, all it is, is some basic exercises, three movements that you could do at the beginning or the end of your workout routine. Or, since were on the beach, you could be laying down, and laying out and nobody would know. Well, I mean they will know when you’re doing the corkscews but, well you know what, they’re gonna know so it’s whatever. Alright I’ve got my heart rate monitor as you guys can see so I don’t need to flash you, beacuse, I’m flashing you right now. And were going to go into the first movement which is corkscrews. So its a reverse crunch position.
So basically, you are going to have your legs up, and now we are going to rotate just like a corkscrew, as we do a reverse crunch. So your hands are here, if you have to and you needed to hold onto something, lets just say if you are in your house. You could hold on here, you could hold on here, but you really want your abs to do all the work. So you’re going to lift up and turn. Lift up and turn, so you’re just going to go back and forth. You know now that I think about it, this would look pretty funny on the beach. But do it, who cares what you look like. Because when you stand up, that’s really what matters.
That’s what I care about. When I’m standing up, and people are seeing what I look like in the end results. Who cares about if they’re watching you in the middle of your workout. Boom, ok I just did like 85 of those by the way. And now I’m going to move on to the next one, which is basically going to be all isometric work here, as your legs, you’re going to feel it a little bit in your quads and your hip flexors. So, you’re going to go like this. Ok, flutter kicks, or scissor kicks. So, back and forth. All control here. Keep the abs nice and tight, go back and forth. Boom and boom. You’re going to feel it a little bit in your hip flexors, but its going to be all right here.
Keep your back up against the ground. And go as many as you can with control. Now you can’t really see because I’m on the grass, but if your back starts to hyper extend, then you relax. Stop, and start the movement over when you can gain composure for your abs and when you feel like you have it. Because you don’t want your back to kick in and you hyper-extend. Ok the last and final exercise is going to be a double crunch with a russina twist. So I like combining these two. So you’re completely spread out. You’re going to go from up here, to up like this, and then russian russian. I don’t know why they call ‘em russian russian.
Up, russian twist and down. Remember, control your upper body, as you do the russian twists. So all the way up, and then twist. Double crunch and then twist. So now, the trick to this one, is using a little bit of momentum to come up and then your legs catch. So you’re not going to be able to come up if your legs came up first. See, see. Thats my way of faking like I can’t come up. No faking. I can’t get up. Upper body first and then the legs catch.
Ok, so soon as you’re done with that, you go right back to your cork screws. Then you go right back to your scissor flutters, and then you go right back to those. Great core workout. You’re working all areas over here, working a little bit of glutes also. Get those abs nice and flat for the stomach. So, your free ab workout routine for women. Um, or for anybody for that matter. And um, get people jealous. Go ahead, do this and have people go “What is she doing?! Those abs are incredible!” Go nuts. Let me know what you think leave your comments. And work hard.
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