Happy Monday, friends!
We made our way home yesterday afternoon from Nantucket, and as I get back into the swing of things, I thought I’d ask my cutie husband to do a little guest post.
SO MANY OF YOU have asked me to ask him to share some workouts with you, and today is the day. I asked Andrew to start by sharing strength workouts today that we could all do at home with minimal equipment. In the future, hopefully, he can share workouts to do at an actual gym and/or workouts to do when you travel too. Andrew went over and above my request and even found YouTube videos to show you other people performing these exercises so that you’re all really clear on what he’s saying. I hope they help!
If you need a little motivation this Monday to get up and get active, hopefully this does it for you 🙂 .
Here he is:
Greetings all! Shay asked me to do a little guest post, so here it goes!
First one disclaimer. I want each of you to be healthy (notice how I didn’t say ripped, cut, skinny, bulky)….etc. Healthy is the number one priority. The scale can be a deceiver. It can also become some sort of idol. Be healthy and remember you can crush workouts, but if you aren’t eating a healthy balanced diet, then it’s counter productive. Do I eat a lot of chicken and egg whites? Yes. However, I eat balanced 85% or so of the time so I can let the bear out of the cage when I want and indulge. Life is too short not to have that Ranch Water or pizza!
Also, I am not fitness professional, nor would I claim to be some expert on “working out”. I don’t read fitness books or follow any sort of workout plan. I base all of my workouts around one major premise: always keep the body guessing with different reps, lifts, pace, and body parts. I think this is the best way to make sure you are well balanced. I would encourage each of you to find what works best for you, and then also learn what muscle group is activated when you lift weights.
I will give you a few examples: Want to work your inner thighs? Work with a typical squat (dumbbell, barbell, body weight) and kick your feet out wider than shoulder width with your toes pointed at a 45 degree angle. This activates more of your inner thigh/groin, and less of your quad. Want to make sure you glute stays high and tight? Lunges, goblet squat (YouTube it), glute hip ups, and a Bulgarian split squat. I encourage everyone to be well balanced and work your whole body evenly throughout the week.
What I have been tasked to do today is create a 2 day workout plan for you to do at home. I will include a Youtube link for each exercise in case you have no idea how to start.
Good luck! I hope you wake up sore!
There are pairs of exercises below. You need to “superset” all of these pairs (which means go back and forth only resting in the time it takes you to walk or start the next exercise…maybe 15-20 seconds max). Do not sit down or check your phone, but walk and talk, and stay in constant motion.
Equipment needed for the following exercises: 5,10,15, 20, 25 pound dumbbells (depending on what you have and/or typically lift):
Day 1 (Arms, Chest, Legs)
Set 1:
3×15 dumbell bicep curl
https://www.youtube.com/watch?v=ykJmrZ5v0Oo
3×12 dumbbell tricep kickback
https://www.youtube.com/watch?v=ZO81bExngMI
Set 2:
15,12,10 dumbbell floor bench press
https://www.youtube.com/watch?v=lNdi7VEf2Ew
3×15 standing incline dumbbell fly
https://www.youtube.com/watch?v=stzWeo5F6Cc
Set 3:
3×20 Goblet Dumbbell squat
https://www.youtube.com/watch?v=NIrcxSkwui8
3×12 dumbbell front lunge
https://www.youtube.com/watch?v=nw8VwSFHu-o
Set 4:
3×10 wide dumbbell squat
3×20 glute hip up (squeeze and flex glutes at top, lay the dumbbell in your lap. If you don’t have a bench, use the couch to put your back on.)
Set 5: Abs
3-1 min front planks
https://www.youtube.com/watch?v=K2UZq6uq_mY
Day 2 (Shoulders, Back, Legs)
Set #1:
3×12 Lateral dumbbell side raise
https://www.youtube.com/watch?v=wZnsZsMywrY
3×20 Arnold shoulder press standing or seated
https://www.youtube.com/watch?v=zvId5KzQGwk
Set #2:
3×15 Dumbbell one arm row
https://www.youtube.com/watch?v=nehAvSrfUOg
3×10 Dumbbell low row
https://www.youtube.com/watch?v=hPAqhlWzfjM
Set #3:
3×15 dumbbell reverse lunge
3×20 one leg dumbbell calf raise
https://www.youtube.com/watch?v=DlcI-MK6jAA
Set #4:
3×20 glute hip up (squeeze and flex glutes at top, lay the dumbbell in your lap. If you don’t have a bench, use the couch to put your back on.)
https://www.youtube.com/watch?v=Brw7T7sxIPg
3×20 dumbbell Good morning
https://www.youtube.com/watch?v=Gys7gqxvSDQ
Set #5: Abs
3-1 min front planks
I asked Andrew (because I feel like so many of you will ask me this today!) how much cardio should one maybe do along with these exercises twice a week? His answer was to try and do cardio every day even if it’s only ten minutes (but longer- 45 minutes to an hour- if you can on days when you don’t also do these strength exercises).
Don’t forget, it you want to see how I put his two days a week of strength training into practice, you can check out MY WORKOUTS IN A WEEK POST for the scoop on exactly what I do each day too!
Thank you again to my sweet hubby for giving everyone some strength exercises!
I hope you all have a very fabulous (and active!) start to your week! I’ll see you tomorrow! xx
Elspeth says
Thank you Andrew! What great tips and advice!
http://www.elspethsdaybyday.com
Kristie says
This is awesome! Thank you!!!
Kit says
Perfect! Exactly what I needed! Thanks Andrew!
Nicole says
How much cardio do you do? On average how many days a week do you run, and how many miles? It’s hard for me to take days off running!
Mix and Match Mama says
I try to lift twice a week and run four days a week and then do yoga one day a week. That being said, I walk a mile or more at least every day with my dogs/to clear my own head.
Nicole says
Awesome!! Thanks so much! And what is your mile range lately?
Mix and Match Mama says
In the 3 to 6 range depending on how much time I have. It’s too hot for much longer than that right now.
jennibell says
This is great! Thank you 🙂
Bernadine says
I was just scrolling through Pinterest for some new ideas – great to see this and will read through today.
Did you guys recently add a gym to your home? If yes, would you mind sharing some tips and or images? Even if its just via IG stories? x
Mix and Match Mama says
We did! I will do a post on it soon!
Sarah Shaneyfelt says
This was such a great post!! I love fitness and all of the blog posts about them!! Could you ask Andrew how he organizes his week? Like, does he alternate the two days or does he break one day and do solely cardio? I’ld love to know how he structures his week!
MeetTheShaneyfelts
Mix and Match Mama says
Andrew lifts weights six days a week. His day off is on Friday. He does cardio seven days a week (including Fridays).
Erika Slaughter says
It’s going down August 11th, right? 😂😂 I’m gearing up!
Tish says
About how long does it take to do a strength training workout on average? Better to strength train every day or just a few days a week? Can you lift two days in a row or better to put a cardio only day in between? Thanks for the help! Love the statement about being healthy!!
Mix and Match Mama says
For me and Erika, we can typically do it in 40 minutes (but we use a bit more equipment than just dumbbells and it takes a second to move it around/set it up). I think Andrew prefers when we do it “faster” to keep our heartrate up. I am going to do these two this week (Tuesday and Thursday), so I’ll let you know how long it takes. I can lift two days in a row, but I find it less boring/more beneficial to split it up.
Mix and Match Mama says
Hi Tish! I did the Day One workout this morning and it took me 22 minutes. I added a 5 minute ab workout at the end from the Peloton app for a 27 minute total workout. I hope this helps!
Angie McClung says
Can’t wait to try these! Thanks Andrew!!
Monica says
I didn’t know what Ranch Water was but I googled it! Then I came to the next word “pizza” – thanks for the awesome workout tips! Ranch Water and Pizza for dinner! I’ll read the workout/exercise part another day! 🍕 🍹
Mix and Match Mama says
I just lol, Monica!
Laura says
Thanks! Sharing this with my 16yo son who doesn’t want to do my app-based workouts in our home gym but has lost his “going to the gym” buddy.
Tracy says
Always great to hear from you Andrew! Great post.
Libby says
Many advice is welcome! Thank you!!
Talia says
Thank you!!!
Marcy says
Thank you Andrew !
MelanieL says
Well Shay inspired me to start reading in 2019 after years and years of reading her encouraging book posts and reviews, will Andrew (and Shay who looks amazing!!!) inspire me to begin working out in 2022??? I hope so! Insert that gritty teeth emoji here…LOL!
Mix and Match Mama says
YAY!!! I am so happy that you’ve been inspired to read!!! Reading and exercising might just be your perfect combo 🙂 .
Erika says
This is awesome!!
Printing this out and using as a guide since so many of my workouts are home based now!
Jaime Surrett says
This is great! It would be fun to get a new routine every couple months or so. I’m trying this today 😁 Thanks Andrew!
Caitlin LeMaster says
Great post! Do you have any recommendations for good running shoes?
Mix and Match Mama says
I am not partial to any particular brand. Over the years, I have used a variety. Right now, I’m wearing adidas!
Amy says
I love On shoes. They are pricey. But, I reached out to them with my particular feet issues and they told me the best fit for me. They were spot on!
Marie says
Thanks for the workout tips! Glad to hear you all made if home safely. I heard there was a fire out in Nantucket.
Amy says
Random hair question 😬… I’m trying to balance working out every day and not having to wash my hair every day because it takes forever to fix! I work in an office so I have to have be somewhat presentable. Do you wash and fix your hair every day or have any tips for that??
Mix and Match Mama says
Noooo! I typically wash it every other day but sometimes, I make it last three days.
Beth Knecht says
This is so fun, and I love the links! Sometimes when trying a new workout I can’t figure out what I’m expected to do, so I stop and YouTube it. Andrew took that step out – now I can just click the link! Thanks for sharing!
Aimee says
Thank you for this. I did the workout last night and it was great. Just what I needed 🙂
Mix and Match Mama says
Yay! I’m so happy to hear that!
Aimee says
💜
Mary says
Thank you for this!
Jodi says
I too had to google “ranch water”.
Kimberly Palmer Yee says
Thank you to you both for great workouts! I truly appreciate the clear and concise precision of these workouts and the YouTube videos for specific instructions. I have just one question: are the lunges 12 reps per leg? or 12 total?
Mix and Match Mama says
They’re per leg!
Anne says
This was great!! Thank you! I appreciated the videos for exercises that I wasn’t familiar with:)