Tag Archives: travel workout

5 Ways to Use a 15 pound Dumbbell Workout

5 Ways to Use a 15 Pound Dumbbell WorkoutThis 5-step full body workout designed by iGnite founder Neissa Springmann uses only one dumbbell, making it perfect for at home or on a trip when you want to get in a great workout but have minimal space and equipment.

Complete this 5-exercise series up to 3 times (depending on your fitness level), resting 20-30 seconds between each exercise.  Feel free to use a lower weight dumbbell (2, 3, 5, 6, 7, 8, 10 lb. , etc.) that is appropriate for your personal strength level.

So grab a dumbbell, press play and enjoy a great workout!

First, be sure to warm up for 3-5 minutes. Good warm up options are:

  • brisk power walk
  • jumping jacks
  • march in place
Squat to Press

Squat to Press

Exercise 1: Squat to Press

  • Holding the dumbbell to your heart, squat making sure  knees don’t protrude over toes, keeping your weight in  your heels and belly button pulled in toward your lower  back. Inhale down, exhale up.
  • Complete 20 reps.
  • To diversify, step to the side and squat, 10 each side. Works quads, hamstrings, glutes & shoulders

 

Plank to Row

Plank to Row

Exercise 2: Plank to Row

  • Get in the plank position, grab the dumbbell with the  left hand and pull the dumbbell up by your side, lifting  up and down. Keep your shoulders & hips squared, your  shoulders elbows & hips in alignment, and your glutes  squeezed.
  • Complete 10 per arm.
  • Works the lats, rhomboids and core.

 

Exercise 3: Static Lunge to Reach & Stretch

Static Lunge to Reach and Stretch

Static Lunge to Reach and Stretch

  • Step your right foot out in a lunge position, focusing on  externally rotating your knee and maintaining that rotation throughout the exercise to keep your knee and  hip in alignment. Stay in the static lunge position and  reach the dumbbell as far out over your toes as you can while keeping a straight back. Then reach all the way up  over your head and stretch it back.
  • Keep your core nice  and tall, your front knee at a 90 degree angle, your back  heel lifted off the ground, the back knee slightly bent,  and your toes and hips squared straight forward.  If the shoulders get too tired, just curl the dumbbell in using a bicep curl.
  • Complete 10 per leg.

 

Plank with a Cross Row

Plank with a Cross Row

Exercise 4: Plank with a Cross Row

  • Get in the plank position and place the dumbbell below  your right hand. With your left hand, reach across and  pick up the dumbbell and pull it across to the left side  of your body and repeat. Exhale on the pull.
  • Complete 10 cross rows with each arm.

 

 

Lunge to a Twist

Lunge to a Twist

Exercise 5: Lunge to a Twist

  • Lunge forward with the right leg, arms holding the  dumbbell strong and externally rotate the torso to the right keeping the lower body completely still. Push off  and step back up to standing. Then, lunge forward with  the left leg and externally rotate your torso to the left.  Keep your lunge nice and long.
  • Do 10 of these, alternating 5 one direction, 5 the other.  Then, do 10 total lunges with an INTERNAL rotation, 5 each leg.
  • Works the core, the lower body and the biceps.

 

RELATED ARTICLES:

Stay Active While Away: Your Go-To Travel & Vacation Workout

the only equipment you need!

Who says that staying in shape has to go out the window when you’re traveling? The energizing effects of starting off each day of your vacation with a quick 15-20 minute pick-me-up workout will have you enjoying the escape even more.  Staying active while away requires nothing more than 15 to 20 minutes and two light, inexpensive and easily packable tools: a jump rope and an elastic resistance band.

We’ve made things easy for you! Toss your jump rope and elastic band in your bag (together they weigh less than 7 ounces!), follow this workout created and demonstrated by iGnite founder Neissa Springmann three times per week (resting at least one day between workouts), and you’re good to go.

Repeat Exercises #1-5  three times with 30 seconds of rest between each exercise.  

Total Time: 15-20 minutes

Exercise #1: Jumping Rope
1 minute

  • Form: Stay light and on your toes
  • Benefits: Great cardiovascular exercise that works all muscles
  • Don’t have a jump rope? Jumping jacks are a great alternative.

travel workout 1

Exercise #2: Push-Up
1 Set of 10-15

  • Form: Position arms wide at a 90 degree angle, chest falls between arms, tighten core and firm glutes to protect the lower back and look at the tip of your mat (don’t allow your head to droop).  To decrease difficulty, drop to knees.
  • Benefits: Works chest, arms and core (when tightening the abdominals)

travel workout 2 travel workout travel workout 3 travel workout 4

Exercise #3: Squat to Shoulder Press
1 Set of 20

  • Form: While holding the handles of the resistance band, stand with feet hip width distance apart (6 -12 in.) on your resistance band. Squat, while keeping weight in the heels, eyes forward and chest open.  Come to standing while pressing the resistance bands above the head and firming the glutes. For less resistance, alternate arms.
  • Benefits: Works glutes, quads, hamstrings and shoulders.

travel workout newsletter workout 027 2 newsletter workout 028 2

Exercise #4: Plank
30 seconds – 1 minute

  • Form: Position body so shoulders and elbows are in alignment. Look slightly forward while pulling shoulders away from your ears, firming glutes and pulling abdominals up and in.  If lower back bothers you, lift glutes higher or drop to your knees.
  • Benefits: Works all core muscles (abdominals and lower back) and shoulders.

newsletter workout 041

Exercise #5: Alternating Lunge
1 Set of 20 (10 each leg)

  • Form: Start standing tall and looking forward. Step one leg out in front, making sure the ankle and knee are in alignment, with the back leg bent and the heel lifted up toward the sky. With a strong core and eyes forward, push off the front leg and come to standing again, to then alternate legs.
  • Benefits: Works glutes, hamstrings and quads.

newsletter workout 039 2 newsletter workout 037 newsletter workout 039 newsletter workout 038