Do Anywhere Dumbbell Workout + Fueling with Biochem

This post is sponsored by Biochem but the opinions and workout are my own.

I am excited to introduce you to a new protein powder line that I am really liking right now, as well as to share a dumbbell workout that you can do anywhere with one set of dumbbells!

As you all know, I do a ton of smoothies and smoothie bowls for breakfast, lunch and snacks. They are such an easy and appetizing way for me to get a lot of good stuff into my body.

I’ve been adding a scoop of Biochem Protein Powder to my daily smoothie blends. Biochem has a new W+ dual action protein line that includes Whey Protein Isolate as well as novel functionality ingredients like curcumin (found in turmeric), collagen types I, II and III and caffeine in some products.

I go for the Biochem W+ Infla-Support for any post-workout smoothie. This blend brings together Whey Isolate Protein and clinically studied UltraSOL curcumin. Curcumin is a compound found in turmeric and may help to reduce inflammation in the body. The best part about the Infla-Support blend? It tastes like a delicious cup of golden milk! The ingredients include things like natural cardamom flavor, vanilla flavor and ginger extract.

The Biochem W+ Joint formula has been my go-to for morning smoothies. It combines collagen types I, II and III to support joint comfort, flexibility and mobility. Like I mentioned before, I’ve been using collagen protein regularly for the last year, but mostly in my coffee. It’s been a nice switch to have it in my smoothie alongside the Whey ISOLATE.

Biochem also offers an Energy blend in their W+ line that includes the same amount of caffeine that you’d find in one cup of coffee. This can help to increase energy, promote thermogenesis and burn calories.

Here’s what you need to know about Biochem Protein Powders:

• Grass-fed protein sources that are made and sourced in the U.S.
• Non-GMO tested and include clinically studied ingredients
• Each scoop has 20 grams of protein and 18 amino acids
• Certified gluten-free
• 0 grams of sugar with NO added sugars (PRAISE!!!!)
• NO added sugars, yeast, wheat soy, preservatives, artificial colors, artificial colors, artificial sweeteners or magnesium stearate

Perhaps my favorite thing about Biochem protein powder is that it tastes great with no added sugars or artificial sweeteners. I cannot stand the artificial sweetener taste that comes with so many protein powders. This is a huge selling point for me. I can get behind the ingredients in Biochem’s protein powders.

And I know that many of you opt for plant plant-based protein powders so I wanted to quickly let you know that Biochem offers nice  lineup of plant-based protein featuring fermented, highly-sustainable and clean-sourced ingredients.

I am all about easy and doable nutrition and workouts these days. Dumbbell workouts have been awesome way for me to be able to continue strength training whether I’m at home, traveling or at the gym. I know y’all love dumbbell workouts too and I get lots of requests for them!

Here is one that you can do anywhere as long as you have one set of dumbbells!

DO ANYWHERE DUMBBELL WORKOUT

You’ll do 10 reps of each of the 7 exercises and repeat for 3 rounds total. Here’s a quick rundown of the movements.

1. Reverse lunge to single arm row – step back to a reverse lunge, as you step the feet back together, do a single arm high row. The dumbbell is in the same hand as the foot that is stepping back. Do 10 reps each side.
2. Single leg deadlift to single arm bicep curl – place the dumbbell in the same hand as the leg that is extending back. Do a single leg deadlift reaching the dumbbell down towards your inner shin/ankle and as you bring feet back together, do a single arm bicep curl. Do 10 reps each side
3. Goblet squat to curtsy lunge – hold the dumbbell in a goblet position at the chest. Do one goblet squat and then step to a curtsy lunge. Do 10 squat/lunge combos on each side.
4. Single arm wide press – make an L-shape in the arm that is holding the dumbbell. Straight line from shoulder to elbow and elbow to wrist. Press the dumbbell overhead and fully extend the arm. Keep the wrist facing forward and then lower back to starting position. 10 reps each side.
5. Chest fly with v-up legs – perform a chest fly but place legs in v-up position, pressing low-back down towards the mat. Legs stay in a static hold for the duration of the 10 reps. If you need to modify, bend the knees or ground the feet.
6. Supine triceps extension – lie on your back and hold the dumbbells straight over the shoulders with wrists facing in towards each other. Bend the elbows to 90 degrees and lower the dumbbells towards your temples and then straighten the arms. Squeeze in with the elbows the whole time.
7. Plank dumbbell tap and step – start in a plank position with feet hip’s distance apart. Place a dumbbell out in front of you and between your feet. Keeping the body in a straight line position from head to heels, tap the dumbbell with one hand and then the other and then step one foot over the dumbbell and then the other. That is one rep. Tap, tap, step, step.

Let me know if you have any questions about the Biochem Protein Powders or the workout! I would love your feedback if you try either! 🙂

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QUESTIONS

Do you use protein powder? If so, what are your favorite ways to include it in your daily routine? 

What’s your favorite way to strength train? Dumbbells? Bodyweight? Kettlebells? Barbells? Something else?