Small Apparatus Workouts

Small Apparatus Workouts

Great for those that have a home gym, but not all of the bells and whistles a commercial gym might have.

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Small Apparatus Workouts
  • Dec 27th Low Impact Strength EMOM with Eileen

    Just because it's low impact doesn't mean it's not gonna burnnnn so good :) All you need is you and a set of dumbbells.

    Also, remember your WHY. Let it fuel your movement in a deeper way.

    If you loved it workout you can donate via Venmo @eileenmcnally

  • Dec 20th Super Crazy FUN! EMOM with Eileen

    EMOM - Every Minute On the Minute
    5 movements. 5 rounds.
    20 secs level one, 20 secs level UP!, 20 secs rest :)

    Warm up!

    1. Reverse Lunge -- 3x Jump Lunge to Overhead Press
    2. Sumo Squat to Upright Row -- add a hop!
    3. Single Reverse Fly to Double -- add an up/down! Why not!
    4. Lateral Lunges --...

  • 35 Minute DB/Band "Tempo" Upper Body Burner w/ Bailey 12.19.20

    Today we are doing another super set workout with ALL "tempo"/"eccentric" reps(3-5 seconds on the downward phase or 3-5 second pause), this time focusing on the upper body. Get ready for a good burn ;)

  • 12/18/20 60 minute DB Strength With Chris

    For this strength routine our rep range is 8 to 10 unless this is your first two months doing a resistance training routine you'll do 12 to 15 with lighter loads.
    Workout: 3 sets x 8-10 reps
    DB Split Squat
    DB Hack Squat
    DB Decline Hex Press
    DB Alt. Chest press(start up)
    DB Alt. Bentover Row(star...

  • Dec 13th EMOM (Shoulder Focus) with Eileen

    EMOM - Every Minute On the Minute

    Warm up!

    1. DB Alt. Squat Curl Press
    2. DB Upright Row to DB Supinated Front Raise
    3. DB Lateral Lunge to DB Lateral Raise
    4. V-Sit Hold with DB Bicep Curl
    5. DB Row to Tricep Kickback to Reverse Fly


    Done! You got this :)

  • 35 Minute DB "Tempo"/"Eccentric" Lower Body Burner w/ Bailey

    Today we are switching things up a bit and doing a lower body super set workout with ALL "tempo"/"eccentric" reps(3-5 seconds on the downward phase or 3-5 second pause). Get ready for a good burn ;)

  • 25 Minute DB & Band Upper Body Superset Workout w/ Bailey

    Today we are doing an upper body super set workout using bands and dumbbells'. If you have any questions or need modifications please leave a comment or shoot me an email- [email protected]

  • Dec 6 EMOM with Eileen!

    EMOM = Every Minute On the Minute
    40 seconds on. 20 seconds off. 5 movements. 5 rounds.

    Warm up!

    1) Sumo Squat to Upright Row to Front Raise
    2) DB Bent Over Row to DB Reverse Fly
    3) DB Swing to Tricep Overhead Extension
    4) Superman to Push Up
    5) DB Up/Down to Squat HOLD Bicep Curl


  • C & T 30-min DB or Backpack

    1. Front Press
    2. R- Stationary Lunge
    3. L- Stationary Lunge
    4. Front Chop
    5. Push-up
    6. Bicycle Crunch

  • Nov 22 EMOM with Eileen

    If you loved this workout you can donate to me on Venmo - @eileenmcnally

    Warm up!

    1) DB Front Rack Lateral Lunge to Hack Squat
    2) DB Up/Down to Renegade Row to Bent Over Row
    3) DB Upright Row to Overhead Press
    4) DB Hammer Curl to Lateral Raise
    5) DB Alt. Tricep Kickback to Doub...

  • Nov 29th 45 Min DB EMOM Workout with Eileen!

    EMOM - Every Minute On the Minute.

    1.) RDL with Row at Bottom: 10 reps total.
    2.) DB Knee to Step Up Squat: 6 - 8 reps total.
    3.) Squat HOLD w/ 1-DB Front Raise: 10 to 12 reps.
    4.) DB Chest Press w/ Leg Raise: 10 reps total.
    5.) V-Sit HOLD w/ Bicep Curls: 10 to 12 reps.
    6.) DB Single...

  • Low-Impact Step Workout w/ Trainer Maya 12.08.2020

    Two different 5-minute blocks, twice 1st block then twice 2nd block.
    Equipment - Stair-Step

    1st Block -
    a) Incline Push Up w/ Rotation (Can be modified push ups on knees OR w/o Rotation - just lifting arms slightly off ground) x 5 /side
    b) Step Up w/ Hip Extension, Holding Arms Overhead x 5/si...

  • 11/20 60 Minute Dumbbell Strength Workout With Chris

    This workout is a full body dumbbell strength routine. If this is your first time getting into a weight lifting routine or getting back into one your rep ranges will be 12-15 with lighter loads. The rep ranges for this workout will be 8 to 10 and 10 to 12.
    DB Squat 3 sets 8 to 10
    DB Ste...

  • Low-Impact Interval Workout w/ Trainer Maya 11.24.2020

    :45 on/:15 off interval x 4 rounds

    Equipment - Long Band or Towel

    a) 2 Calf Raises + 4 High Knee Marches (hands behind ears, like in crunch position)
    b) Heel-to-Toe Stance Band Overhead Pull-Apart
    c) Banded Lateral Walks (standing on band and holding tips with hands)
    d) Squat w/ Front Band Pull...

  • Nov 15 EMOM with Eileen

    If you loved this workout donate what you can to my Venmo - @eileenmcnally

    EMOM - Every Minute on the Minute. 40 seconds on. 20 seconds off. 5 Movements, 5 Rounds.

    Warm Up

    1) Sumo Squat to Sumo RDL
    2) Squat DB Curl to Overhead Press
    3) Hack Squat to DB Lateral Raise
    4) Alt. Single Leg RDL...

  • 25 Minute Glute & Hamstring "Burner" Workout w/ Bailey

    Today we are focusing on Glutes & Hamstrings, and will be using Dumbbells' and Bands. Get ready for a good burn =)

  • Nov 8 EMOM (Upper Body Focus) with Eileen

    40 seconds on. 20 seconds off.
    5 movements. 5 rounds.

    Dynamic Warm Up

    1. Alternating Curtsy Lunge to Lateral Raise
    2. RDL to Bicep Curl to Shoulder press
    3. Bridge hold with Chest Fly to Lat Pullover
    4. Wall Sit with Hammer Curl
    5. Reverse Fly to Tricep Kickback

    V Sit Bicycle

  • 25 Minute Shoulders & Arms Superset Workout w/ Bailey (11-6-20)

    Todays workout will be focusing just on shoulders and arms using Dumbbells and Bands. Get ready for a good burn!!

  • 11/6/20 60 Minute Dumbbell Strength With Chris

    This routine ins a 60 minute full body strength routine. You will need dumbbells and an adjustable bench. If you are new to resistance training your rep range will be 12-15, otherwise the rep range for this routine is 6-8.
    DB Cambered Row with drop set
    DB Bent Over High Row
    BB/DB Front S...

  • Low-Impact, 30-Minute Band or DB Workout w/ Trainer Maya 11.10.20

    Two 8-minute blocks: 1st block is upper body and 2nd is a lower body block; followed by a short core circuit.
    Equipment - Bands (DB/Water Bottle IF no bands)

    Upper Body Block -
    a) Chair Banded Chest Press - Band wraps behind chair (or Floor DB Chest Press) x 8
    b) Banded Bicep Curls - stand on b...

  • 30 Minute Lower Body DB Workout w/ Bailey (10/30/20)

    Hey guys,
    Today we are doing a lower body superset workout using only dumbbells'. As always if you have any questions or need modifications feel free to leave a comment, shoot me an email([email protected]) or message your Practitioner.

  • Jan 3rd Throwback EMOM with Eileen

    EMOM - every minute on the minute.
    We will be performing the exercise for 40 seconds then resting for 20 seconds.

    The workout:
    1) Bear Plank with Alt. DB Row
    2) Sump Squat to DB Upright Row
    3) Bent Over DB Lat Sweeps
    4) Split Lunge Pulse to DB Front Raise Right Side
    5) Split Lunge Pulse to DB Bi...

  • 60 Minute Dumbbell Strength Workout 10/23/20

    For this workout you'll need a range of dumbbells, and bench(adjustable if possible).
    3 sets of rep range 6-8 for individuals who have been lifting for greater than 2 months, 12-15 for those who haven't.
    DB Bench High Row
    DB Lat Pullover
    DB Hex Press
    DB Decline or Flat Flye
    DB Bench Spl...

  • 30-Minute, Low Impact Fitness Solutions Workout w/ Trainer Maya 10/27/20

    October 27, 2020 - 30-Minute Workout
    FS-based: Two exercises per block, :30 each x3 (3-minute blocks)
    Equipment - Chair & DB/Water Bottle

    1. a) Sit to Stand (slow eccentric - 3 sec. down, fast concentric - 1 sec. up)
    b) Heel-to-Toe Stance DB/Water Bottles Lateral Raise

    2. a) Stair-Step/Chair Bu...