I specifically designed this workout to have minimal rest periods, so you have just enough time to recover after a set, yet not quite enough time to bring your heart rate back back to it’s resting state. Keeping the heart rate up during resistance training is an awesome way to burn calories all while building muscle…Now that’s a win-win workout if you ask me! So the next time your looking for a heart-pumping total body workout, don’t rest till your done with this dashing dish workout!

I just started a new training program where I split my total body workout into 2 days. I like this new approach for a couple of different reasons, one being that it totally ’shakes up’ my workout, which my body has definitely gotten used to, and second it allows me to spend more time focusing on each body part without spending hours at the gym!

I plan to implement this workout into my routine for about 4-6 weeks, gradually adding weight as the weeks go by. Then I’ll be changing it up again so my body doesn’t get used to the same workout! You could do each workout 1-2x a week (making sure you don’t work the same body part 2 days in a row), or you could supplement these workouts with 1 total body workout!

In order to make the workout accesible for people at different fitness levels, I put a pretty broad range of weight that could be used, but you can modify the weight according to your fitness level. Remember to choose a weight that makes it difficult to complete your last few reps, but still allows you to use proper form!

Workout #1

Workout #2

Each workout takes about one hour to complete, and I begin it with a quick 10 minute cardio warm up! Hope you enjoy!

This is an awesome workout that only requires one ‘piece of equipment’…Dumbbells! I love this workout, because almost every gym is guaranteed to at least have a few set of dumbbells, (even dinky gyms at most hotels). I have found this workout to be quick and effective, and the fact that you don’t have to run around setting up equipment is always a huge time saver!

This total-body workout targets every major body part, but you could also break it up into upper and lower body workouts if you desire. I also included a wide weight range, so you can pick and choose what weight you want to use depending on your fitness level. Beginners should start at the lowest weight, and you can work your way up from there depending on where you’re at! You should choose your number of reps based on the point when you can barely do another.

The 45-60 second rest intervals (between reps) keeps your heart rate high the whole time, which gives you a nice ‘cardio’ effect, all while getting your metabolism boosting weight- workout in!

Have you hit a plateau? It generally happens to everyone at one time or another, so don’t get discouraged! The best part is, a simple ‘mix up’ of your workout may be all you need to do to get back on track! Interval Training is one of the best workouts that can help ’shake things up’ and bust you out of a rut!

Working out at a steady pace allows your body to fall into a comfort zone, which makes progression difficult. This treadmill interval workout will surprise your system and bust you out of that plateau!

There are three different levels to choose from, so simply pick the fitness level your currently at, and get ready to get a move on!

Beginner

Intermediate

Advanced

The past few months, God has really been speaking to me about adding two new features to my site that would help others on their journey to becoming healthy and balanced. One of the features will be called, “Dashing Devotional” which will include anything that God is putting on my heart. It could be something simple that He’s teaching me about about health, true beauty, or nutrition…Or it could be something deep, and from my heart!

The second feature I will be adding to Dashing Dish is a fitness section called “Fitness”. These will be simple posts where I share a workout that I personally created for myself or for others. When it comes to working out I’m constantly trying to change things up, so the workouts I post will certainly be reflective of this! I’ll do my best to give a variation of intensity so that anyone from a beginning to advanced exerciser will be able to follow along. I hope you enjoy this new section of Dashing Dish and that it inspires you to get active!

So here you have it~ The Very First Fitness Post!

After going on back-to-back vacations I certainly had to get creative with my workouts.  I found myself creating workouts for everyone that I was traveling with, so for my first Fitness post, I’m going to share a workout that I created for my sisters and I while we were staying in Chicago!

For this workout I provided a wide weight range, so this workout can be modified to meet your personal needs. I recommend beginning exercisers start at the low end of the weight range, intermediate exercisers pick something in the middle, and advanced exercisers start at the high end. (Hint: You know you picked a good weight when your muscles are fatigued, and you can barely do the last few repetitions of each set!)

For this workout you will need access to dumbbells, and a cardio machine! This workout takes about an hour, and I recommend that rest periods are kept around 30-45 seconds in between sets to keep your heart rate up! (Note: If you’re not familiar with the exercises, I would recommend googling them first!)

I hope you enjoyed the first Fitness post! Please be sure to leave feedback of what you guys would like to see in these new posts… After all, it’s all about you guys! Not to mention it truly is my passion to help each person find what works best for them! Also, feel  free to submit workouts that you enjoy~  I think we could all use a little variety to keep workouts fun and fresh!