Mi-rEvolution Homer Homer
This flexible workout adapts to your increasing cardio and strength. It utilizes dumbells and commitment to coax lactic out of more muscles than you believed you had.
Push Up Rows

Assume a standard push up position gripping the dumbbells. Keep your back straight, core engaged, and buttocks tight. Lower yourself to the ground, lightly touching your chest to the ground, push yourself up and draw one dumbbell to your side. Squeeze your shoulder blades together, lower the dumbbell to it's starting position. Repeat the push up and draw the other dumbbell up... Repeat.

Upright Rows

Standing with feet about shoulders' width, holding dumbbells or barbell with a close grip, core engaged and buttocks tight- keeping palms toward you, leading with your elbows, draw weights upward to at least chin level, no higher than eye level, lower, and repeat.

Push Press

Begin standing with feet about shoulders width. Your weighted load should be held just below your chin, elbows forward. Extend your arms skyward maintaining a tight core. Finish with your biceps next to your ears. Lower the load and repeat.

Tricep Extensions

Using any kind of weight, standing or seated, grip one or two weights with both hands. Begin with arms fully extended skyward, biceps next to your ears. Keeping your elbows immobilized front and back, bend your elbows and lower the weights behind your head, near, but not touching, the upper part of your back. Raise straight up and repeat.

Bicep Curls

Standing or seated, dumbbell or barbell, grip the weights palm up. Draw the weights upward while immobilizing your elbows from moving front or back. Lower and repeat.


Begin standing with feet just wider than shoulders width. Keeping your weight on your heels, bend your knees and lower yourself at least 90 degrees. Squeezing your buttocks, and pushing away at the floor through your heels, straighten your legs and repeat.


With or without weights. Feet about shoulders' width. Stepping forward, lower your rear leg within 1" of the ground. Keep your back straight and core engaged. Make sure not to let the lead knee break the plane over the lead toes. When driving back to standing position, push through the heal of the lead leg. Repeat with the alternate leg.

Jump Squats

Begin in a squat position with hands next to your feet on the ground. Jump as high as you can, drawing your knees to your chest. Land softly into the squat position and repeat.

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