07/29/15- Paula's Healthy Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 30. July 2015 20:16

It’s hard to imagine that with one set of dumbbells you can get a total body workout, but you can.  Work your upper body, legs, glutes, core, biceps, triceps, and shoulders with these exercises:

1.       Dumbbell Wood Chop-  (low to high)- works your legs, core, shoulders, back,  chest

2.       Squat- (dumbbell held at chest height) add a biceps curl, or shoulder press for an additional boost.

3.       Biceps curl- (Try one arm at  a time to have an additional core use)  Step back into lunge for an additional effort and so the curl on the way back to standing

4.       Triceps Overhead Extension- Watch your form in the mirror to make sure you lower the weight to the point of maximum benefit.

5.       Chest press- Perform on a stability ball for additional core work.  Do chest press with one side at a time for a change of pace, and to challenge your muscles in a new way

6.       V-ups- For an additional challenge, hold one dumbbell in your hands.  Watch form and try to keep legs straight with a flat back

7.       Shoulder press or upright row- It helps in building a strong, well-rounded shoulders

8.       Lawnmower- While bent at the waist with a flat back, pull your arm with a dumbbell up to shoulder level, keeping your body from torqueing away from the dumbbell

A challenging, total body workout can be accomplished with one set of dumbbells and some dedication.  You will boost your metabolism and feel more energized.


07/29/12 - Sunday Workout Diary:

bike on street- 55 minutes

07/29/12- Sunday Eating Diary:


1 cup egg whites (120 cal)

2 oz old fashioned oatmeal, cinnamon ( 187 cal)

A.M. Snack-

1 bowl high fiber organic raisin bran breakfast cereal, 1/2 cup non-fat milk (156 cal)


4 oz tuna steak (165 cal)

salad- 10 oz assorted greens: organic spinach, broccoli, pea pods, broccoli slaw,1/2 orange sweet pepper (100 cal)

3 oz brown rice ( 105 cal)

2 oz fat free feta (45 cal)

P.M. Snack-

1 portion spring water packed tuna, 2 tbls vanilla flavored non-fat yogurt, 1/2 tsp pickle relish, 1/2 whole wheat pita (190 cal)


vegetable lasagna (423 cal)

1 cup romaine with balsamic, parmesian, extra virgin olive oil ( 57 cal)

1 whole wheat baguette dipping sauce of balsamic vinegar and rosemary olive oil (210 cal)


no sugar added chocolate pudding, 1/4 cup bluberries (80 cal)

TOTAL- 1717

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Paula's Healthy Living

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