Total Body Strength Home Workout with Mizuno
Get a sweaty and effective workout in the comfort of your home gym or living room with this total body strength workout. This article is sponsored by Mizuno. Social distancing has forced the majority of people around the world to adjust their daily routines, especially when it comes to fitness. With gyms closed, people have […]


Get a sweaty and effective workout in the comfort of your home gym or living room with this total body strength workout.

Training with Mizuno

This article is sponsored by Mizuno.


Social distancing has forced the majority of people around the world to adjust their daily routines, especially when it comes to fitness. With gyms closed, people have to figure out how to stay fit from the comfort of their own homes.

I train at home long before the pandemic hits, so I consider myself a home training pro. Something I learned? You don't need a ton of space or gear to get a serious sweat at home. To be honest, all you really need is a good pair of sneakers, which is why I'm teaming up with Mizuno (keep reading for a discount!) to treat yourself to one of my favorite total body strength workouts.

About the Mizuno Wave Rider 23

I've been a Mizuno fan for a long time. In fact, I have reviewed several pairs of Mizunos over the years (see here and here). Their Wave Rider line is one of my favorites, so I wasn't surprised that I fell in love with the Wave Rider 23.

Mizuno Wave cushioning technology provides ultra-soft comfort in a super secure fit. These kicks have optimal shock reduction for running, and the cushioning makes them perfect for hitting the curb or for cross training. Above all, this is a comfortable and durable neutral shoe, making them the perfect pair of sneakers for any home workout.

I also love the Wave Rider 23 color scheme. I received the Citadel-Glacier Gray color scheme, but their others are just as beautiful.

Want to give Mizuno a shot? Redeem code FYI20OFF for 20% reduction on the Mizuno Wave Rider 23 or WaveKnit C1.

Best training sneakers

So tell me about this total body strength training

All you need for this workout is a training mat, your Mizunos, a light set of dumbbells, and a medium set of dumbbells. Don't hesitate to reduce body weight if necessary or switch to heavier weights if you are more advanced.

There are three circuits with three Tabata-style movements, which means you perform each movement for 40 seconds, rest 20 seconds, and then move on to the next movement. Once you have completed all three movements in a circuit, rest for one minute and repeat the same circuit three times in total before moving on to the next circuit. For unilateral movements (pendulum movements and standing lateral troughs), perform the movement to one side for 40 seconds, rest 20 seconds, then do the other side for 40 seconds.

Home training with dumbbells

Watch the video below for a demonstration of all the moves or read the descriptions below:

How to do total body strength training at home

Spider planks - Start in a plank position with your hands under your shoulders, your back flat, and your core engaged. Bring your left knee to touch your left elbow. Repeat on the right side. Continue for 40 seconds.

Duck rides - Begin to stand with your feet approximately shoulder width apart. Hold a moderately heavy dumbbell close to the chest with both hands. Return your hips back and drop down into a squat as low as possible, keeping your torso straight and knees pointed. Walk forward while maintaining a squatting position. When you reach the end of your mat, walk backwards without breaking the squat.

Pendulum slits - Start standing with feet shoulder-width apart and a moderately heavy dumbbell in each hand. Take a big step forward with your right foot and place yourself in a lunge position (the right leg bends to create a 90 degree angle and the left knee bends towards and barely touches the floor). Step on your right foot and step back to stand up, but don't let your right foot touch the ground. Instead, balance on your left leg, then step back your right foot for a reverse lunge. Keep moving forward and backward without touching your foot to the ground in between. Work one leg for 40 seconds, rest and repeat on the opposite side.

Handlebar shoulders - Begin to stand or kneel with your feet shoulder-width apart and a light dumbbell in each hand. Place your elbows next to your ribs and your arms at 90 degrees so that the dumbbells are in front of you. With control, lift your elbow to shoulder height, keeping your arms at 90 degrees so that your palms are facing the floor. Lower your back and repeat.

W Biceps Curls - Stand or kneel with your feet hip-width apart. Hold a medium dumbbell in each hand and place your arms at your sides, palms facing out to sides. Slowly curl the weights towards your shoulders, creating a W shape. Return to the starting position and repeat.

Standing side dips - Start standing with your feet slightly wider than shoulder width. Hold a moderately heavy dumbbell in your right hand at your sides. Your left arm should stay by your side. With the core engaged, slide the dumbbell along your right side without pulling out the left hip. Slowly raise and repeat. Knit one side for 40 seconds, rest and repeat on the opposite side.

Cup squats - Stand with your feet about hip-width apart, feet turned slightly outward. Hold a medium or heavy weight close to the chest with both hands. Return your hips back and drop down into a squat as low as possible, keeping your torso straight and knees pointed. You don't have to stop at 90 degrees if you have the mobility to descend further. Get up to start and repeat.

Deadlifts - Start with feet hip-width apart with a medium to heavy dumbbell in each hand in front of your thighs. Slowly rock forward at the hips and push your hips back, allowing the weight to slide down your legs to the floor. Hinge upwards for standing. Repeat.

READY? TOGETHER? SWEAT!

Let's talk:
How do you stay in shape at home?
Have you tried Mizunos before?


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