<![CDATA[BARBERRY HEALTH CENTER - Exercises]]>Wed, 11 Mar 2026 07:40:52 -0500Weebly<![CDATA[Strength Workout Example 1]]>Fri, 04 Feb 2022 17:42:23 GMThttps://www.barberryhealth.com/exercises/strength-workout-example-1You have 2 different options with these exercises...

 - High Reps/Low Weights
 - Low Reps/Heavy Weights

You can choose which way you want to go with them.  Either way though, continue until exhaustion.  

**Reminder.  Make sure your muscles are warmed up BEFORE you begin.  This will decrease the risk of injuries.

Go to max with each exercise and keep rotating until your time is up.
Weighted Squats.  Add weights to this classic.
https://www.barberryhealth.com/exercises/squats

PushUps.  Keep that butt down!
https://www.barberryhealth.com/exercises/push-ups

Weighted Lunges.  Pick either front lunges, back lunges or side lunges or mix them up!
https://www.barberryhealth.com/exercises/lunges
https://www.barberryhealth.com/exercises/side-lunges

Planks.  Hold as long as possible!
https://www.barberryhealth.com/exercises/high-plank
https://www.barberryhealth.com/exercises/low-plank
https://www.barberryhealth.com/exercises/side-plank

Wall Sit.  Add weights or lift up 1 foot...  Mix it up!
https://www.barberryhealth.com/exercises/wall-sit-with-curls
Once you've finished, but sure to take 5-10 minutes to stretch and cool down.
]]><![CDATA[HIIT Workout Example 1]]>Fri, 28 Jan 2022 16:21:07 GMThttps://www.barberryhealth.com/exercises/hiit-workout-example-1Picture

​Follow this workout for a great way to get your heart rate up to your target zones.  Be sure to monitor your heart rate as you go.  Either work harder, or know when to rest.

In this workout, you'll do each exercise for 30 seconds - 1 minute; followed by a 10-30 second break (all depending on your fitness level).  Don't rest too long where your heart rate goes all the way back down, it needs to stay in a moderate zone before going back up to aerobic or anaerobic zone.

Be sure to WARMUP before starting the workout.  Your muscles should be warm before proceeding in decrease the risk of injury.  Do not stretch your muscles until after they are warmed up.  

You can follow this warmup if needed: 
​https://www.barberryhealth.com/exercises/warm-up-session
HIIT Workout Example 1:

Jacks to Squats  30 sec - 1 min
https://www.barberryhealth.com/exercises/jacks-to-squats

Mountain Climbers 30 sec - 1 min
https://www.barberryhealth.com/exercises/mountain-climbers

Jacks to Burpee 30 sec - 1 min 
https://www.barberryhealth.com/exercises/jacks-to-burpee

Alt Side Plank 30 sec - 1 min 
https://www.barberryhealth.com/exercises/alternating-side-planks

Jacks to Mtn Climbers 30 sec - 1 min 
https://www.barberryhealth.com/exercises/jacks-to-mountain-climbers

Ab Runners 30 sec - 1 min 
​https://www.barberryhealth.com/exercises/ab-runners
Repeat exercises until your time is up!

Follow your HIIT workout with a cool down and stretch session.  Here is an example to follow:
​https://www.barberryhealth.com/exercises/cool-down
]]><![CDATA[Deadlifts into Overhead Press]]>Mon, 11 Nov 2019 16:42:22 GMThttps://www.barberryhealth.com/exercises/deadlifts-into-overhead-pressAdd some arm work into this great lower body and core move...  All of a sudden, it's a full body workout!

Grab a couple small weights (or something that works as weight).  Start in standing position.  Go into a deadlift and then add an overhead press.  Keep your back straight (stick your butt out and your chest out - that'll help keep form).  Don't look down at the floor!  

Here are videos to help you along...
Deadlifts into Overhead Presses....
Deadlifts...
]]><![CDATA[Holiday At Home Trainer - Workout #8]]>Sat, 09 Nov 2019 21:15:25 GMThttps://www.barberryhealth.com/exercises/holiday-at-home-trainer-workout-8Warm-Up:  https://www.barberryhealth.com/exercises/warm-up-session

Set 1:
Plie Jump Squats:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/plie-jump-squats
Cursty Lunge with Side Kick:  (10-20 each side)
https://www.barberryhealth.com/exercises/curtsy-lunge-with-side-kicks
Side Plank - Hip Dips:  (30 sec - 1 min each side)
https://www.barberryhealth.com/exercises/side-plank-hip-dips
Bridge:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/bridge
Flutter Kicks:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/flutter-kicks

Set 2:
Star Jumps:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/star-jumps
Plie Squats with Rows:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/plie-squat-with-rows
Side Plank Reach Thru:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/side-plank-reach-throughs
Butt Busters:  (10-20 reps each side)
https://www.barberryhealth.com/exercises/butt-busters
Pass Thrus:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/pass-throughs

Set 3:
Diamond Jumps:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/diamond-jumps
Walking Squats:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/walking-squats
Side Plank Leg Raises:  (30 sec - 1 min each side)
https://www.barberryhealth.com/exercises/side-plank-leg-raise
Bridge:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/bridge
Boat Twists:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/boat-twists

Cool Down:  https://www.barberryhealth.com/exercises/cool-down

Beginner - 1 Round.  Intermediate - 2 Rounds.  Advanced - As many Rounds as time allows.]]><![CDATA[Holiday At Home Trainer - Workout #7]]>Sat, 09 Nov 2019 21:08:32 GMThttps://www.barberryhealth.com/exercises/holiday-at-home-trainer-workout-7Warm-Up:  https://www.barberryhealth.com/exercises/warm-up-session

Set 1:
Jump Rope (without the rope):  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/jump-rope-without-the-rope
Laterals:  (15-25 reps)
https://www.barberryhealth.com/exercises/laterals
Tricep Dips:  (to max)
https://www.barberryhealth.com/exercises/tricep-dips
Rainbows:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/rainbows
Alphabet:  (A-Z)
https://www.barberryhealth.com/exercises/Alphabet

Set 2:
Basketball Jumps:  (30 sec - 1 min, each side)
https://www.barberryhealth.com/exercises/basketball-jumps
Reverse Bicep Curls:  (15-25 reps)
https://www.barberryhealth.com/exercises/reverse-bicep-curls
Reverse Punches:  (15-25 each side)
https://www.barberryhealth.com/exercises/reverse-punches
Standing Sledgehammers:  (30 sec - 1 min, each side)
https://www.barberryhealth.com/exercises/standing-sledgehammers
Reverse Crunches:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/reverse-crunch

Set 3:
Burpee Snowboard Jumps:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/burpee-snowboard-jumps
Laterals:  (15-25 reps)
https://www.barberryhealth.com/exercises/laterals
Tricep Dips:  (to max)
https://www.barberryhealth.com/exercises/tricep-dips
Ab Runners:  (20-30 each side)
https://www.barberryhealth.com/exercises/ab-runners
Alphabet:  (A-Z)
https://www.barberryhealth.com/exercises/Alphabet

Cool Down:  https://www.barberryhealth.com/exercises/cool-down

Beginner - 1 Round.  Intermediate - 2 Rounds.  Advanced - As many Rounds as time allows.

]]><![CDATA[Holiday At Home Trainer - Workout #6]]>Sat, 09 Nov 2019 21:03:14 GMThttps://www.barberryhealth.com/exercises/holiday-at-home-trainer-workout-6Warm-Up:  https://www.barberryhealth.com/exercises/warm-up-session

Set 1:
Lateral Fast Feet:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/lateral-fast-feet
Weighted Burpees:  (10-20 reps)
https://www.barberryhealth.com/exercises/weighted-burpees
Panther Taps:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/panther-taps

Set 2:
Drop n Roll:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/drop-n-roll
Weighted Burpees:  (10-20 reps)
https://www.barberryhealth.com/exercises/weighted-burpees
Plank Reach:  (15-25 each side)
https://www.barberryhealth.com/exercises/plank-reach

Set 3:
Lateral Step Ups:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/lateral-step-ups
Weighted Burpees:  (10-20 reps)
https://www.barberryhealth.com/exercises/weighted-burpees
Walk Out Taps:  (30 sec - 1 min)
​https://www.barberryhealth.com/exercises/walkout-taps

Cool Down:  https://www.barberryhealth.com/exercises/cool-down

Beginner - 1 Round.  Intermediate - 2 Rounds.  Advanced - As many Rounds as time allows.
]]><![CDATA[Holiday At Home Trainer - Workout #5]]>Sat, 09 Nov 2019 20:55:08 GMThttps://www.barberryhealth.com/exercises/holiday-at-home-trainer-workout-5Warm-Up:  https://www.barberryhealth.com/exercises/warm-up-session

Set 1:
Straight Leg Kicks:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/straight-leg-kick-jumps
Table Lunges:  (10-20 each side)
https://www.barberryhealth.com/exercises/table-lunges
Bent Over Flies:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/bent-over-flies
Broken Windmills:  (10-20 each side)
https://www.barberryhealth.com/exercises/broken-windmills

Set 2:
Skaters:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/skaters
Low Lunge Leg Lifts:  (10-20 each side)
https://www.barberryhealth.com/exercises/low-lunge-leg-lifts
Lawn Mowers:  (20-30 each side)
https://www.barberryhealth.com/exercises/lawn-mowers
Broken Windmills:  (10-20 each side)
https://www.barberryhealth.com/exercises/broken-windmills

Set 3:
Skater Hops:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/skater-hops
Reverse High Lunges:  (10-20 each side)
https://www.barberryhealth.com/exercises/reverse-high-lunges
Supermans:  (10-20 reps)
https://www.barberryhealth.com/exercises/supermans
Broken Windmills:  (10-20 each side)
https://www.barberryhealth.com/exercises/broken-windmills

Cool Down:  https://www.barberryhealth.com/exercises/cool-down

Beginner - 1 Round.  Intermediate - 2 Rounds.  Advanced - As many Rounds as time allows.
]]><![CDATA[Holiday At Home Trainer - Workout #4]]>Sat, 09 Nov 2019 20:47:47 GMThttps://www.barberryhealth.com/exercises/holiday-at-home-trainer-workout-4Warm-Up:  https://www.barberryhealth.com/exercises/warm-up-session

Set 1:
Burpees:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/burpees
Speed Biceps:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/speed-bicep-curls
Tricep Overheads:  (to max)
https://www.barberryhealth.com/exercises/tricep-overheads
Screamers:  (15-30 each side)
https://www.barberryhealth.com/exercises/screamers
Low Boat into High Boat:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/low-boat-into-high-boat

Set 2:
Mountain Climber Burpees:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/burpees-with-mountain-climbers
Speed Biceps:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/speed-bicep-curls
Tricep Overheads:  (to max)
https://www.barberryhealth.com/exercises/tricep-overheads
Table Hops:  (15-30 each side)
https://www.barberryhealth.com/exercises/table-hops
V-Sits:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/v-sits

Set 3:
Ski Hop Burpees (30 sec - 1 min)
https://www.barberryhealth.com/exercises/burpees-with-ski-hops
Speed Biceps:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/speed-bicep-curls
Tricep Overheads:  (to max)
https://www.barberryhealth.com/exercises/tricep-overheads
Table Screamers:  (15-30 each side)
https://www.barberryhealth.com/exercises/table-screamers
Cherry Bombs:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/cherry-bombs

Cool Down:  https://www.barberryhealth.com/exercises/cool-down

Beginner - 1 Round.  Intermediate - 2 Rounds.  Advanced - As many Rounds as time allows.
]]><![CDATA[Holiday At Home Trainer - Workout #3]]>Sat, 09 Nov 2019 20:41:31 GMThttps://www.barberryhealth.com/exercises/holiday-at-home-trainer-workout-3Warm-Up:  https://www.barberryhealth.com/exercises/warm-up-session

Set 1:
Cross Jacks:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/cross-jacks
Squats:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/squats
Frontal Raises:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/frontal-raises
High Plank:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/high-plank

Set 2:
Jack Press:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/jack-press
Weighted Squats:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/weighted-squats
90 Degress Squeeze:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/90-degree-squeeze
Low Plank:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/low-plank

Set 3:
Butt Kicks w/ Forward Press:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/butt-kicks-with-forward-press
1 Leg Chair Sits:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/1-leg-chair-sits
Hip Circles:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/hip-circles
Alternating Side Planks:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/alternating-side-planks

Cool Down:  https://www.barberryhealth.com/exercises/cool-down

Beginner - 1 Round.  Intermediate - 2 Rounds.  Advanced - As many Rounds as time allows.
]]><![CDATA[Holiday At Home Trainer - Workout #2]]>Sat, 09 Nov 2019 20:31:17 GMThttps://www.barberryhealth.com/exercises/holiday-at-home-trainer-workout-2Warm-Up:  https://www.barberryhealth.com/exercises/warm-up-session

Set 1:
Static Jump Lunges: (30 sec - 1 min)
https://www.barberryhealth.com/exercises/static-jump-lunges
Push Ups:  (10-20 reps)
https://www.barberryhealth.com/exercises/push-ups
Side Lunge Jump Squats:  (15-25 reps)
https://www.barberryhealth.com/exercises/side-lunge-jump-squats
Boat:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/boat

Set 2:
SeeSaw Lunges:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/seesaw-lunges
Military Push Ups:  (10-20 reps)
https://www.barberryhealth.com/exercises/military-push-ups
Back Lunge Front Kick Jump Squats:  (15-25 each side)
https://www.barberryhealth.com/exercises/back-lunge-forward-kick-jump-squats
Russian Twists:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/russian-twists

Set 3:
Jump Lunges:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/jump-lunges
Wide Push Ups:  (10-20 reps)
https://www.barberryhealth.com/exercises/wide-push-ups
Front Lunge Back Kick Jump Squats:  (15-25 each side)
https://www.barberryhealth.com/exercises/forward-lunge-back-kick-jump-squats
Boat Press:  (30 sec - 1 min)
https://www.barberryhealth.com/exercises/boat-press

Cool Down:  https://www.barberryhealth.com/exercises/cool-down

Beginner - 1 Round.  Intermediate - 2 Rounds.  Advanced - As many Rounds as time allows.

]]>