Hi Everyone!

This is a much more traditional workout than you are probably used to from me. 🙂� It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit. If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions. In this workout I used: dumbbells, jump rope, and dip station.If you don’t have dumbbells you can use soup cans or milk jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home. This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down. If you aretraining for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level. I also have a delicious veggie pasta recipe to share with you all, so be sure to check back!Enjoy the workout!Melissa

Upper Body Exercises: 8-12 repsLower Body Exercises: 15-20 reps30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*1. Bench Press30 second Cardio Burst2. Dumbbell Flies30 second Cardio Burst3. Reverse Push-up or Pull-up30 second Cardio Burst4. Dumbbell Row (right)5. Dumbbell Row (left)30 second Cardio Burst6. Chair Pose Pulse (30 seconds)30 second Cardio Burst7. Leg Curls30 second Cardio Burst8. Dumbbell Press30 second Cardio Burst9. Lateral Raises30 second Cardio Burst10. Shrugs30 second Cardio Burst11. Tricep Drop or Dips30 second Cardio Burst12. Bicep Curl (right)Bicep Curl (left)30 second Cardio Burst