Workout Of the Week - "Just What the Doctor Ordered!"


Oh hey all you HEAT campers! The W.O.W. from HEAT is here. This week's routine is brought to you by Dr. Maria!

Hello guys! This is a simple but efficient full body workout with minimal equipment. All you need is a set of dumbbells.

We will be starting off with a dynamic warmup. Dynamic stretching is great for several reasons:

1.    It activates muscles you will use during your workout. 
2.   Dynamic stretching improves range of motion. 
3.   Dynamic stretches improve body awareness. 
4.  Warming up in motion enhances muscular performance and power.

The warmup: Do about 15 reps on each side.

Forward Leg Swing

Sideways Leg Swing

Forward Lunge with Torso Twist

Bent-over Torso Twist

The workout: Perform all exercises back to back with 30 seconds rest between exercises and one minute rest in between rounds. Do the entire routine two times for beginners, and three times if you're more advanced. For weighted exercises, use a weight that will let you repeat each exercise 15 times if you're using lighter weights and 12 times if you are going a little heavier. For movements that are performed with only one arm/leg, perform 10 repetitions on each side.

Dumbbell Bent Over Row

Side Lunge Row & Overhead Press

Plank Jacks

Side Plank with Reverse Fly

Forward Lunch with Curl

Mountain Climbers

Bent-over Torso Twist
This is a great exercise to prepare your hamstrings, glutes, and core as well as your adductors for action.

Step 1
Start by standing with your feet wide apart (further than shoulder width). Extend your arms out to the sides. Your legs should be straight but unlocked.

Step 2
Bend over touching your right foot with your left hand and the rotate to the other side to touch your left foot with your right hand. Make sure both arms stay straight at all times (when one arm touches the foot the other one should be reaching for the sky) and your back stays straight. Do not arch your back because this will put undue stress on your back. Perform 15-20 repetitions to each side.

Side Lunge Row & Overhead Press

Step 1:
Stand with your feet hip-width apart and hold a dumbbell in your left hand.

Step 2:
Take a big step to the right and lower your body into a lunge, keeping your left leg straight. As you push off your right leg to return to standing, curl the dumbbell toward your shoulder and press it above your head, finishing with your left arm straight and your elbow close to your ear.

Side Plank with Reverse Fly
Step 1:
Lie on your right side on an exercise mat with your bottom leg bent and knee on the mat and the other leg stacked on top. Your right elbow is bent and should be directly under your shoulder. Your head should be aligned with your spine. Your hips and bottom leg are in contact with the exercise mat. Hold a dumbbell in hand that is not supporting you.

Step 2:
Exhale and engage your abdominal/core muscles as you raise your torso and your top leg. At the top of the movement bring arm with dumbbell overhead to side and straighten out arm. Inhale and gently return yourself to your starting position.