My Motivation Workouts

My Motivation Workout Series Header

25 Minute AMRAP with Certified Personal Trainer Aaron Smyth (Instagram: @thebodysmyth)

Dumbbell Exercises 

Devil's Press x 5⁠
Dumbbell Thruster x 10⁠
Dumbbell Bent Over Row x 15⁠
Dumbbell Lunges x 20⁠

Body weight alternatives:

Burpees x 5
Push Up x 10
Air Squats x 15
Butterfly Sit Up x 20

Watch the full video here.

 

20 Minute Resistance Band Routine with Nathalie Lennon (Instagram: @nathalielennon_ )

A workout with @nathalielennon_ that you can do anywhere, anytime using the Hit Fitness Resistance Bands! Bodyweight alternatives are also provided.

6 exercises to be completed for 3 rounds of 40 seconds on / 20 seconds off.

Exercise 1 - Banded Squats - To increase the difficulty add in a jump squat here, may also be done without the band. Ensure you keep your chest proud & knees following your toe line outward.
Exercise 2 - Banded Plank Walks - This can also be done as they are without the band but ensure to keep your height position fixed throughout & core engaged.
Exercise 3 - Banded Crab Walks - These also can be done without the band, but always try your best to stabilize your pelvic position.
Exercise 4 - Banded Renegade Row - The alternative here is shoulder taps which provide a greater shoulder focus rather than back muscle groups.
Exercise 5 - Single Leg Glute Bridge (5 reps) into Double (5 reps) - Exercises are the same without the band, just that bit easier!
Exercise 6 - Ankle Banded Burpees - Similar without a band, or simplify with a step burpee as is demonstrated.
Aaron Smyth Partner Workout

20 Minute Partner EMOM with Aaron Smyth (@thebodysmyth) and Vivienne Hobson (@viviennehobson)

Zero equipment needed!
5 Rounds of every minute on the minute:
1. 5 Squats + 5 Jump Squats
2. 5 Push Ups + 5 Close Push Ups
3. 20 Jump Lunges (10 each leg)
4. 10 Burpees

Ray Lally Home Workout

15 Minute Beginner’s Home Workout with RTE’s Ray Lally (@thehappyfitnessguy)

Great for everyone from 7-70 years of age and all you need is a chair!

15 Minutes Total:
5 Exercises - 5 Reps - 5 Rounds
1. Stand Up & High Knee x 5
2. Tricep Dips x 5
3. Mountain Climber x 10 (5 each leg)
4. Seated Burpee x 5

 

Watch the full video here

 

30 Minute Full Body Dumbbell Workout with Anna Geary (@annagcork)

5 complex movements / 12-15 reps of each exercise / No break between each exercise / 4 rounds total / 2 minute rest between each round.

30 Minutes Total:
1. Box Squat, Bicep Curl & Shoulder Press
2. Get Up & Overhead Tricep Extension
3. Push Ups & Renegade Rows
4. Chest Press & Dead Bugs
5. Mountain Climbers & RDL's (Romanian Deadlifts)

Watch the full video here

 

Greg O'Shea Pilates Image

30 Minute Pilates Class with qualified Pilates Instructor Greg O'Shea (@gregoshea)

Find some space for yourself. Millions of people know about the power of yoga and pilates. Mindfulness can bring focus during stressful times.

This class is suitable for all, whether you're a novice or a pro, and focuses on building mobility, flexibility and strength.

Watch the full video here

 

Vivienne Hobson Image

20 Minute Resistance Band Glute Workout with Vivienne Hobson (@viviennehobson)

This 20 minute circuit workout is focused on working your lower body muscle groups, specifically those glutes! All you need is a resistance band.

Exercise 1 - Banded Hip Thrust x 15-20 reps

Exercise 2 - Banded Hip Abduction x 15-20 reps

Exercise 3 - Jump Squat w/Tap x 15-20 reps

Exercise 4 - Squat w/Kickback x 20 (10 each leg)

Exercise 5 - Standing Side Kick x 12-15 reps (each leg)

Exercise 6 - Squat Hold 30-60 seconds

Watch the full video here

 

Nikki Evans Image

30 Minute Full Body Barbell Workout with Nikki Evans (@nikkilevans)

Irish Women’s Hockey International Nikki Evans takes us through a 30 minute full body burner which can be completed using either a barbell or set of dumbbells.

 

3 Rounds of:

Exercise 1 - Lunges x 6 reps each leg

Exercise 2 - Shoulder Press x 6 reps

Exercise 3 - Back Squat x 8 reps

Exercise 4 - Bent Over Rows x 8 reps

Exercise 5 - RDLs x 8 reps

Exercise 6 - Bicep Curls x 8 reps

1 minute rest between rounds.

Watch the full video here

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