Kettlebell/Dumbbell Home Workout

Monday is my favorite day to workout. It just feels good to start my week with a workout and stay consistent the rest of the week. You can do this workout with a dumbbell, kettlebell, backpack filled up with weighted objects, or even a gallon jug. We did this workout in our dumbbell/kettlebell club, it’s a fun and simple workout you can do from anywhere. The lunges crushed me!
Set your timer for 21 minutes. Do as many rounds/reps as you can.
3 half turkish get ups per arm
6 pushups with 2 shoulder taps ( I scaled to pushups on my knees)
9 Goblet squats with a pulse
12 Russian twists
15 Swings
18 Alternating goblet lunge with twist

View this post on Instagram

Monday is my favorite day to workout. It just feels good to start my week with a workout and stay consistent the rest of the week. You can do this workout with a dumbbell, kettlebell, backpack filled up with weighted objects, or even a gallon jug. We did this workout in our dumbbell/kettlebell club, it's a fun and simple workout you can do from anywhere. The lunges crushed me! Set your timer for 21 minutes. Do as many rounds/reps as you can. 3 half turkish get ups per arm 6 pushups with 2 shoulder taps ( I scaled to pushups on my knees) 9 Goblet squats with a pulse 12 Russian twists 15 Swings 18 Alternating goblet lunge with twist #pdxstrength #portlandfitness #zoomworkouts #homeworkout #travelworkout

A post shared by PDXstrength (@pdxstrength) on

Sharing is Caring!

Thursday Home Workout

Hi!!! It’s been awhile since we have brought you a workout you can do at home. Grab a dumbbell or kettle bell and an exercise mat. Set your timer to 20 minutes and do as many rounds as you can of:
10 three point rows per arm
10 goblet lunges per leg
20 pushups
20 calf raises in a wall sit
Let us know how it goes and have a kickass Thursday!
Sharing is Caring!

Upper Body and Core Home Workout

Hi Campers… coming to you with an upper body and core workout. These movements were super hard for me, and I wouldn’t consider this a beginner workout. We have tons of options for you if you are just starting out. Check out the link in our bio on Instagram, or our blog on our website for tons of workouts you can do at home. Have fun with this one and let me know how it goes!
Try 3-5 rounds of 30 seconds of work and 30 seconds rest. Take more rest if you need it. The first moment crushed me!
wall jump plank jump combo
plank jack combo
forearm plank punches
forearm to planks
#coreworkout #homeworkout #upperbodyhomeworkout #bodyweightworkout #pdxstrength

View this post on Instagram

Hi Campers… coming to you with an upper body and core workout. These movements were super hard for me, and I wouldn't consider this a beginner workout. We have tons of options for you if you are just starting out. Check out the link in our bio on Instagram, or our blog on our website for tons of workouts you can do at home. Have fun with this one and let me know how it goes!⠀ ⠀ Try 3-5 rounds of 30 seconds of work and 30 seconds rest.⠀ Take more rest if you need it. The first moment crushed me! 😅⠀ ⠀ wall jump plank jump combo⠀ plank jack combo⠀ forearm plank punches⠀ forearm to planks⠀ ⠀ #coreworkout #homeworkout #upperbodyhomeworkout #bodyweightworkout #pdxstrength⠀ ⠀

A post shared by PDXstrength (@pdxstrength) on

Sharing is Caring!

Thursday Home Workout

Howdy Strength Tribe. We are still trying to give you as many opportunities to workout with us. Sometimes our class schedule might not mesh with yours… we have tons of these workout on our website, check out the link in our bio. Have an awesome day and hope you enjoy this one! xoxo
5 rounds
10 diamond pushups- you can do these on the knees or toes. Create a diamond shape with fingers of both hands and lower chest to your hands, keeping your elbows in and core engaged.
20 wall sit db chest press- lower into a wall sit, grab a moderate weight and press it out for 20 reps.
30 reverse plank leg lifts- Keep your hips lifted and you alternate raising your leg. If this is too hard, hold reverse plank for 30-45 seconds.

View this post on Instagram

Howdy Strength Tribe. We are still trying to give you as many opportunities to workout with us. Sometimes our class schedule might not mesh with yours… we have tons of these workout on our website, check out the link in our bio. Have an awesome day and hope you enjoy this one! xoxo 5 rounds 10 diamond pushups- you can do these on the knees or toes. Create a diamond shape with fingers of both hands and lower chest to your hands, keeping your elbows in and core engaged. 20 wall sit db chest press- lower into a wall sit, grab a moderate weight and press it out for 20 reps. 30 reverse plank leg lifts- Keep your hips lifted and you alternate raising your leg. If this is too hard, hold reverse plank for 30-45 seconds.

A post shared by PDXstrength (@pdxstrength) on

Sharing is Caring!

Thursday Home Workout

I’m back with another workout you can try from home. All you need is a bench/chair and a wall for this one. Don’t forget to warm up those wrist for the Hand Stands shoulder taps!
5 rounds
10 reps side plank rotations. Keep neck long and shoulders away from your ears as you smoothly switch from the right to the lift forearm in a side plank
20 reps  handstand shoulder taps ( plank shoulder taps). Facing the wall, smoothly lift one arm up off the floor and alternate. If this is too hard, see the the next video with shoulder taps in a plank.
30 reps Hip Thrusts with feet on bench. Put your feet on a bench, lift your hips up toward the sky as you engage and squeeze your glutes at the top of the movement.

View this post on Instagram

What’s up strength tribe?!?!? I'm back with another workout you can try from home. All you need is a bench/chair and a wall for this one. Warm up your wrists prior for those HS shoulder taps. ⠀ ⠀ 5 rounds ⠀ ⠀ 10 reps side plank rotations. Keep neck long and shoulders away from your ears as you smoothly switch from the right to the lift forearm in a side plank⠀ ⠀ 20 reps handstand shoulder taps ( plank shoulder taps). Facing the wall, smoothly lift one arm up off the floor and alternate. If this is too hard, see the the next video with shoulder taps in a plank.⠀ ⠀ 30 reps Hip Thrusts with feet on bench. Put your feet on a bench, lift your hips up toward the sky as you engage and squeeze your glutes at the top of the movement.

A post shared by PDXstrength (@pdxstrength) on

Sharing is Caring!