Genesis Health Clubs Blog

Squats, Lunges, and Glutes - It's Leg Day!
Tuesday, April 7 2020 10:06 PM
Categorized In At-Home Workouts
Medium to heavy weights or no weight at all. It's up to you! Don't have weights at home? Find items at home to use such as a gallon of Milk or laundry detergent. 30 seconds each move 15 second rest – 1 minute per combo 1 minute rest between each set   Set 1 Squat (Option: Hold weights at shoulders) Reverse Lunge - alternating (Option: Hold weights at sides) … Read Article
Cardio Blast - Burn Calories Like Never Before!
Monday, April 6 2020 2:32 PM
Categorized In At-Home Workouts
30 seconds per move, 15 second rest – 1 minute per combo move 1 minute rest per set   Set 1 Skaters Burpee Combo: 4 skaters – 1 burpee   Set 2 Squat Jump Bound – shuffle back Cross Jacks Combo: Sqaut Jump Bound Forward – Cross Jacks Back   Set 3 Butt Kickers In and Out Jump Squats Combo: 4 Butt Kic… Read Article
Great Workouts You Can Do At Home With No Equipment!
Sunday, April 5 2020 10:06 AM
Categorized In At-Home Workouts
While we're all stuck at home, we've been sharing home workouts for you! Some require weights, some are for different levels, and some are forms of proper stretching. We love giving you a variety of workouts for you to choose from. We're at it again! We've provided some basic workouts below that you can do at home! Choose one or several workouts to do each day. Just because we c… Read Article
Better Booty Workout
Saturday, April 4 2020 1:13 PM
Categorized In At-Home Workouts
  Fire up your Glutes with this Booty Workout Part 1 Donkey Kicks 3 sets of 15 reps Pulse Lunges 3 sets of 15 reps Squat Jump 180 3 sets of 15 reps    Rest one minute!   Part 2 Fire Hydrants 180 3 sets of 15 reps Lateral Squat 3 sets of 15 reps Single Leg Sit to Stand 3 sets of 15 reps  Rest one minute!   Part 3 Hip Bridges 3 sets o… Read Article
Conditioning Workout - Raise Your Heart Rate!
Friday, April 3 2020 11:23 AM
Categorized In At-Home Workouts
  Conditioning Workout Tuck Jumps 3 x 60 seconds Butt Kickers 3 x 60 seconds Rest for one minute!   Double Leg Square hops 3 x 60 seconds Single Leg Hops Sideways 3 x 30 seconds each leg High Knees 3 x 60 seconds Rest for one minute!     Burpees 3 x 60 seconds Single Leg Hops Forward/Backward 3 x 30 seconds each leg &nbs… Read Article
Workout for Your Arms and Abs
Thursday, April 2 2020 11:32 AM
Categorized In At-Home Workouts
Arms and Abs Workout Complete each circuit as many times within 8 minutes then repeat! This 30-minute arms and abs workout is sure to make you sore tomorrow. Circuit 1 Jacknife Abs – 20 total (10 each leg)   Tricep Dips – 15   Striaght Leg Situps with a Twist – 10 each side   Pushups – 15       Circuit 2 Toe Taps … Read Article
Lower Body 2 - Bodyweight Workout
Wednesday, April 1 2020 11:00 AM
Categorized In At-Home Workouts
Bodyweight Workout for your Lower Body - 2 Part 1 Bodyweight Squats - 25 reps  Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat using only your body as weight 25 times. Reverse Lunge - 10 each leg x4 rest 30 sec Stand tall with feet hip-width apart and engage your core. Take a big step backward with your right leg and bend your knee until it ge… Read Article
HIIT Workout with Variations – Beginner, Intermediate, and Advanced
Tuesday, March 31 2020 10:09 AM
Categorized In At-Home Workouts
One HIIT Workout, Three Variations! Depending on your workout experience level – beginner, intermediate, advanced – perform the workout that best suits your skills and ability.   Perform each move 30 seconds on, 30 seconds off for however long the workout takes: Beginner (10-15 minutes) Intermediate (20 minutes) Advanced (30 minutes)     Beginner HIIT – 10-15 mi… Read Article
Lower Body 1 - Bodyweight Workout
Monday, March 30 2020 4:35 PM
Categorized In At-Home Workouts
Bodyweight Workout for your Lower Body   Part 1 Forward Lunge - 20 each single leg Stand tall with feet hip-width apart and engage your core. Take a big step forward with your right leg and shift your weight forward. Lower your body until your right thigh is parallel to the floor and your right shin is verticle. Press into your right heel to drive back up to starting position. Complete 20 … Read Article
Core, Core, Core!
Sunday, March 29 2020 1:10 PM
Categorized In At-Home Workouts
Workout those abs with this intense core workout!     Part 1 Dead Bug 3 sets of 15 reps Plank Punches 3 sets of 10 reps V-ups with Toe Reach 3 sets of 15 reps Rest 30 seconds!   Part 2 Side Plank Leg Lift 3 sets of 15 reps Straight Leg Sit ups with a twist  3 sets of 15 reps Crunch Leg Lift  3 sets of 15 reps Rest 30 seconds!    Part … Read Article
Dumbbell Exercise for Shoulders
Friday, March 27 2020 2:17 PM
Categorized In At-Home Workouts
Light to Medium Dumbells Single weight external rotation - 2x8 reps each side Hold weights out in front of you and rotating to either side Lateral Raises - 3x10 reps/12 reps/15 reps Front Raises - 3x15 reps Up Right Rows - 3x20 reps Overhead Shoulder Press - 3x15 Shoulder Shrug - 3x15
Leg Day - Hitting the biggest muscles in your body
Thursday, March 26 2020 2:51 PM
Categorized In At-Home Workouts
Medium to Heavy Dumbbells *Superset - repeat the moves within that set   Front Loaded Squats - 6x12 reps Wide Squats – 3x10 reps *Superset 3 rounds   Inner Thigh/Hip Adduction – 10 reps each side Lay on one side on the floor, raise bottom leg up Bench Jumps (or stairs) - 3x15 *Superset 3 rounds
The best back and bicep workout with dumbbells
Wednesday, March 25 2020 3:30 PM
Categorized In At-Home Workouts
Light and Medium weights needed *Superset - repeat the moves within that set Hammer Curls – 10 reps Single Arm Row - 10 reps each side *Superset 3 rounds   Traditional Bicep Curls – 3x12 reps Wide Row – 3x12 reps *Superset 3 rounds   Wide Bicep Curls – 3x12 reps Back Fly – 3x15 reps *Superset 3 rounds
Build your Chest and Triceps with this dumbbell workout
Wednesday, March 25 2020 8:00 AM
Categorized In At-Home Workouts
Light to Medium Dumbells *Superset - repeat the moves within that set Overhead Tricep Extension – 15 reps Chest Press – 10 reps *Superset 3 rounds   Tricep Kickbacks - 15 reps Overhead Pullover – 10 reps *Superset 3 rounds   Diamond pushups - failure Chest Fly – 15 reps *Superset 3 rounds
HIIT Cardio
Tuesday, March 24 2020 12:00 AM
Categorized In At-Home Workouts
3 sets – 5 moves per set – repeat for 2 rounds 30 secs per workout with a 15 second break in between 1-minute break between each set   Set 1 Cross Jacks – Stand with your feet shoulder width apart and arms straight out. Jump and cross your right foot over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. Cross S… Read Article
5 Simple Post-Workout Snacks
Monday, March 23 2020 3:05 PM
Categorized In At-Home Workouts
You might think that reaching for a snack after a workout is counter-productive, but you actually want to feed your body some calories to help replace energy stores in your muscles. A protein snack also helps build and repair muscles that were affected from pushing them during your workout.  Here are 5 great snacks to refuel your body.   Peanut Butter & Banana on Rice Cakes   If y… Read Article
Load up your weights for Leg Day
Monday, March 23 2020 8:32 AM
Categorized In At-Home Workouts
Medium to Heavy Dumbbells  *Superset - repeat the moves within that set   Single Leg Hip Abduction – 10 reps each side Lay on one side on the floor, raise top leg up Goblet Squats – 20 reps Hold weights at chest *Superset 3 rounds   Deadlift – 15 reps Forward Step Lunges – 20 reps each side *Superset 3 rounds   Hip Thrust (bridges) – 15 reps Bench Step-ups (or stairs) - 12 reps each side *Superset 3 rounds
HITT Abs At-Home Workout
Thursday, March 19 2020 9:44 AM
Categorized In At-Home Workouts
Part 1 Tuck Jumps - 30 seconds Stand with your feet about hip-width apart. Get down into a half squat position and explode off the ground, while bringing your knees as close to your chest as possible. Land softly on the balls of your feet with a bend in your knees, before exploding back up. Continue this movement for 30 seconds. Ab in and Ab outs - 10 total reps Lie flat on the floor and look up t… Read Article
Bodyweight Workout - Upper Body
Tuesday, March 17 2020 5:27 PM
Categorized In At-Home Workouts
  Today, we present our members and the public with an at-home workout for all ages and skill levels. The following bodyweight workout is designed for your upper body, with no weight machine or free weights needed. Let’s get it, fit fam!   Upper Body Workout You Can Do At Home   Part 1   Bird Dog Crunch - 30 reps (15 reps each side) Begin on all fours in a tabletop po… Read Article
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