Get in a sweaty and effective workout from the comfort of your home gym or living room with this total body strength workout.
This post is sponsored by Mizuno.
Social distancing has forced the majority of people in the world to adjust their daily routines, especially when it comes to fitness. With gyms closed, people have to figure out how to stay fit from the comfort of their own homes.
I’ve been working out from home well before the pandemic hit, so I consider myself a bit of a home workout pro. One thing I’ve learned? You don’t need a ton of space or equipment to work up a serious sweat at home. To be honest, all you really need is a good pair of sneakers, which is why I’m partnering with Mizuno (keep reading for a discount!) to bring you one of my favorite total body strength home workouts.
About the Mizuno Wave Rider 23
I’ve been a Mizuno fan for quite a while. In fact, I reviewed a few different pairs of Mizunos over the years (see here and here). Their Wave Rider line is one of my favorites, so I wasn’t surprised that I fell in love with the Wave Rider 23.
Mizuno Wave cushioning technology provides ultra-soft comfort in a super secure fit. These kicks have optimal shock reduction for running, and the cushioning makes them great for both hitting the pavement or cross-training. Above all else, they’re a comfortable and durable neutral shoe, making them the ideal pair of sneakers for any home workout.
I also love the color palette of the Wave Rider 23. I received the Citadel-Glacier Gray color scheme, but their others are just as beautiful.
Want to give Mizuno a shot? Use code FYI20OFF for 20% OFF the Mizuno Wave Rider 23 or WaveKnit C1.
So tell me about this total body strength workout
All you need for this workout is a workout mat, your Mizunos, a light set of dumbbells, and a medium set of dumbbells. Feel free to scale down to bodyweight if need be or scale up to heavier weights if you’re more advanced.
There are three circuits with three moves done Tabata style, meaning you do each move for 40 seconds, rest 20 seconds, and then move on to the next move. Once you complete all three moves in a circuit, rest one minute and repeat the same circuit again for a total of three times before moving on to the next circuit. For unilateral moves (pendulum lunges and standing side dips) complete the move on one side for 40 seconds, rest 20 seconds, then do the other side for 40 seconds.
Check out the video below for a demo of all the moves or read through the descriptions below:
How to do the Total Body Strength Home Workout
Spider Planks – Start in a plank position, with your hands under your shoulders, back flat, and core engaged. Bring your left knee in to touch your left elbow. Repeat on the right side. Continue for 40 seconds.
Duck Walks – Start standing with feet about shoulder-width apart. Hold a medium-heavy dumbbell close to the chest with both hands. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. Walk forward while maintaining a squat position. When you reach the end of your mat, walk backward without breaking the squat.
Pendulum Lunges – Start standing with feet shoulder-width apart and a medium-heavy dumbbell in each hand. Take a big step forward with your right foot and move into a lunge position (right leg bending to create a 90-degree angle and left knee bending toward and just barely touching the floor). Press into your right foot and back up to stand, but don’t let your right foot touch the ground. Instead, balance on your left leg and then step your right foot back for a reverse lunge. Continue to lunge forward and back without touching your foot to the floor in between. Work one leg for 40 seconds, rest, and repeat on the opposite side.
Handlebar Shoulder Raises – Start standing or kneeling with feet shoulder-width apart and a light dumbbell in each hand. Place your elbows next to your ribs and arms at 90-degrees so the dumbbells are in front of you. With control, raise your elbow up to shoulder height, keeping your arms at 90-degrees so that your palms face toward the floor. Lower back down and repeat.
W Bicep Curls – Stand or kneel with feet hip-width apart. Hold a medium dumbbell in each hand and place arms down by your sides, palms facing out to the sides. Slowly curl the weights toward your shoulders, creating a W shape. Return to starting position and repeat.
Standing Side Dips – Start standing with feet slightly wider than shoulder-width apart. Hold a medium-heavy dumbbell in your right hand by your side. Your left arm should remain at your side. With the core engaged, slide the dumbbell down your right side without kicking the left hip out. Slowly raise back up and repeat. Work one side for 40 seconds, rest, and repeat on the opposite side.
Goblet Squats – Stand with feet about hip-width apart, feet turned slightly out. Hold a medium or heavy weight in close to the chest with both hands. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. Stand back up to start and repeat.
Deadlifts – Start with feet hip-width apart with a medium to heavy dumbbell in each hand in front of your thighs. Slowly hinge forward at the hips and push your hips back, allowing the weight to glide down your legs toward the floor. Hinge back up to stand. Repeat.
READY? SET? SWEAT!
How have you been staying fit at home?
Have you ever tried Mizunos?