Elevate Your Fitness with a Standing Workout

Many of us dread floor workouts. Whether it’s the discomfort of the mat or simply a preference for staying upright, you’re not alone! Personal trainer Kirra Mitlo introduces a standing workout routine designed to boost upper-body and core strength—all without hitting the floor.

The Routine

This innovative eight-move workout keeps you on your feet, utilizing dumbbells to engage your arms and core through balance-centric exercises. Moves like alternating standing crunches and single-leg bicep curls not only enhance muscle strength but also improve balance and coordination.

What You’ll Need

• Adjustable dumbbells (or household items if you’re in a pinch)
• About 30 minutes of your time
• A small space to move around

The Workout Breakdown

You’ll complete three rounds of the following exercises:

1. Alternating Standing Crunches: 20 reps total (10 per side)
2. Hammer Curls: 15 reps
3. Dumbbell Around the World: 20 reps (10 clockwise, 10 counter-clockwise)
4. Alternating Triceps Kickbacks: 16 reps (8 per side)
5. Single-Leg Bicep Curls: 12 reps total (6 per side)
6. Dumbbell March: 20 reps total
7. Lateral Raise to Upright Row: 14 reps
8. Straight-Arm Biceps Curls: 15 reps

Tips for Success

Focus on Form

For beginners or those unfamiliar with weights, select a weight that challenges you without sacrificing your form. If an exercise feels too tough, drop the weights and perform the movements with just your body weight.

Balance Modifications

Executing single-leg moves can be tricky. Mitlo recommends a simple solution:

• Modify by tapping your foot on the ground or raising it to your tippy toes.
• Use a fixed point in front of you—like a wall—to help maintain your balance.

Breathing Matters

Effective core engagement is as much about your breath as it is about the movements themselves. When performing core exercises, strive to inhale deeply through your nose and exhale through your mouth. This not only aids balance but also enhances core stability.

Key Takeaways

• Ideal for Everyone: This standing routine is suitable for all fitness levels. Adjust weights as needed to accommodate your starting point.
• Progressive Strength Boost: Regularly engaging in these exercises can significantly improve your upper-body strength, stability, and daily functional movement.
• Encouraging Environment: Don’t hesitate to make modifications, and remember that form is your friend. Ask for guidance if needed, especially when trying something new.

In just 30 minutes, you can engage in a workout that builds strength while as you stay on your feet. So, say goodbye to the mat and hello to a workout that makes you feel empowered and energized!

Talia Brooks

Covers wellness, nutrition, mental health, and daily life tips.

Bio: Talia brings a background in health journalism and holistic living to help readers live better, one tip at a time.