Refresh Your Fitness Routine

Refresh your fitness routine with these new moves from #NOWWellness influencer Kasey Brown! Kasey is a fitness, health, and food enthusiast and the creator and voice behind the POWERCAKES blog and website.

Core and abs workout

One round:

  1. Dumbbell Single Leg Knee Ups x10 Reps each side

    • Reaching arms back with dumbbell, sit up and meet your knee at the top of the movement (dumbbell is at calf).
  2. Knee 2 Elbow + Plank Jacks x10 Total
    • From bent-arm plank position, touch each knee to elbow followed by 2 plank jacks.
  3. Sprinter Abs x20 Reps
    • Sit up (from lying flat on back with arms overhead) to sprint running position.
  4. Shoulder Taps + Plank Walk x 10 Total
    • From straight-arm plank position, tap each shoulder followed by plank walk down the mat. Repeat back and forth down the mat 10 times.
  5. Mini Band Bicycles x20 Reps
    • Perform alternating bicycle sit ups with resistance band around shoe laces.

Repeat all moves for 3 rounds total.

 

Lower body workout

One round:

  1. Dumbbell Reverse Lunges x10 Reps each side

    • Holding dumbbell overhead, reverse lunge with the same side leg.
  2. Dumbbell Power Jump Lunges x20 Reps
    • Raising dumbbell overhead each time, drop into a power lunge and jump into the next.
  3. Mini Band Combo x3 Rounds
    • Take 5 lateral side steps + do 5 squat jumps, then head back the other way.
  4. Mini Band Single Leg Deadlifts x12 Reps each side
    • Place band under arch of foot to perform single leg deadlifts.
  5. Banded Bench Box Squat Jumps x15 Reps
    • Get low – butt touches bench for each rep.

Repeat all moves for 3 rounds total.

 

Upper body workout

One round:

  1. Kneeling Two Arm Overhead Press x12 Reps

    • Kneeling helps engage the core more during this exercise than standing.
  2. Dumbbell Pull-Through with Push-Up x10 Reps
    • While planking, pull dumbbell through on each side and do 1 push up before next rep.
  3. Bridged Tricep Extension with Dumbbell-Holding Leg Drops x10 Reps
    • Perform 10 tricep extensions in a bridge position (hips up) and then go right into 10 leg drops (hips down) while holding dumbbells overhead.
  4. Around-The-World Shoulder Presses x10 Reps
    • On the way up, press weights with your palms out, then bring the palms towards you on your way down.
  5. Rear Delt Fly x12 Reps
    • Perform rear delt fly with both arms while engaging your core.

Repeat all moves for 3 rounds total.