ByMel health and fitness

ByMel health and fitness Live well. Age well.
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NASM CPT | Corrective Exercise Specialist, Senior and Golf Fitness Specialist
💪 Helping adults 50+ stay strong, mobile & active.
🎥 Functional workouts & fitness tips.
👊🏻 Home/Gym workout ideas every week
✨ Move well.

09/09/2026

Do it ALL on the bench! 💪🔥

One of my favorite circuits for strengthening the chest + triceps — and all you need is a bench and 4 sets of dumbbells.

I’m working from heaviest → lightest as the exercises progress:

🔥 1. Bench Dumbbell Chest Press
Palms forward, elbows out to the sides, and slightly lower than your shoulders. Keep the dumbbells over your chest.
🎯 Primarily targets the pectoralis major, with the triceps assisting.
My weight: 25 lbs each

🔥 2. Close-Grip Dumbbell Press
Keep your arms close to your ribs and palms facing each other.
🎯 Primarily targets the triceps, with the chest assisting.
My weight: 20 lbs each

🔥 3. Chest Fly
Start with the dumbbells over your chest and a slight bend in the elbows. Open your arms with control, keeping that soft bend and letting the elbows lead the movement.
🎯 Primarily targets the chest muscles.
My weight: 15 lbs each

🔥 4. Skull Crushers
Extend your arms over your chest, then lower the dumbbells by bending only at the elbows. Extend back up without swinging the arms.
🎯 Targets the triceps, working all three heads.
My weight: 12 lbs each

➡️ 10–12 reps of each exercise
➡️ Complete 3 rounds
➡️ Move from heavier → lighter as you go

For reference, my weights were:
25 → 20 → 15 → 12 lbs each

And yes… your triceps will probably have some thoughts about this one. 😂🔥

*As always, these exercises may not be appropriate for everyone. If you’re unsure about your form, ex*****on, or whether an exercise is right for you, consult a qualified fitness professional.*

09/08/2026

These 2 moves together are 🔥🔥🔥

Strength + coordination + stability + power… with a little cardio thrown in for good measure. 💪🏼🔥

I loved putting these together for a spicy metabolic finisher:

🔥 Bulgarian Split Squat + Wall Ball Shots
🔥 Reverse Lunge + Rotational Slams

Give them a try and let me know what you think!

09/05/2026

POV: You said full body exercise … she heard “full body participation.” 😂

Share the love (and the equipment 😂)

09/04/2026

Hips + abs + a stability ball = YES PLEASE! 🙌🔥

8 bodyweight moves to strengthen your hips, loosen up tightness, and work your abs while your hips are moving.

Just you, a mat, and a stability ball. No fancy equipment needed!

Your hips and core will thank you for this one. 😉

📌 Save it and use it frequently 👌🏼

09/02/2026

4 exercises to bulletproof your shoulders 💪

This circuit works the shoulders through different planes of movement while also challenging your core. And for a little extra spice, I’m doing all 4 seated on a stability ball. 🔥

1️⃣ External Rotation + L-Raise
Keep your elbows tucked in for the external rotation, then transition into the L-raise while maintaining a 90° angle at the elbows. Focus on lifting from the shoulders rather than swinging the arms.

2️⃣ Around the World 🌎
Circle the arms overhead with palms facing forward, then control the way down. Great for moving the shoulders through a large range of motion while working on control.

3️⃣ Rotational Press / Arnold Press
The rotation takes the shoulder through multiple angles, challenging different portions of the deltoid and encouraging controlled shoulder mobility and strength.

4️⃣ Dumbbell Sn**ch
Start from the floor and drive the dumbbell straight up, keeping it close to your body. This one adds a more dynamic, powerful movement to the circuit while working the shoulders, upper back and core.

🎯 Bonus:Sitting on the stability ball takes away some of your stability, making your core work harder while you perform each movement.

Save this one for your next upper-body workout and give your shoulders some love! 💪

08/31/2026

If knee pain is holding back your leg day, save this movement. 😃

The Spanish Squat is one of the best quad builders out there, especially if your knees get cranky with regular squats.

Why it works:
* Relieves tendon pain by taking harsh pressure off the kneecap. Keeping the shins vertical and leaning back shifts stress away from the front of the kneecap.

* Directly targets and builds your quads.

* Keeps your spine completely unloaded and safe.

* Strengthens the knees without grinding the joints.

How to make it harder:
* Pause and hold at the bottom for a 30 to 45 second isometric burn.
* Hold a kettlebell, a plate or dumbbell at your chest once body weight feels easy.

Anchor a heavy resistance band just below your knees, sit back into your hips with vertical shins, and give it a try.

Save this! 📌

08/30/2026

Why choose one? Do both. 💪

Sumo deadlift high pull → add weight → sumo deadlift.

The sumo deadlift high pull adds a more dynamic, full-body element, working the glutes, hamstrings, quads, shoulders, upper back and core while challenging power and coordination.

Then add some weight for the sumo deadlift and put more emphasis on glutes, hamstrings, quads and inner thighs, while building strength through the hips and legs.

A fun little combo to work on power first, then strength without changing your setup.

SDHP: 3 sets of 10 reps
Followed by
SD: 3 sets of 12 reps

Simple. Effective. And no unnecessary equipment changes. 😉

08/29/2026

One dumbbell. Full leg + glute workout. 🍑🔥

Work all the major muscles of your legs and glutes with just one dumbbell. Choose a moderate-to-heavy weight that allows you to maintain good form throughout.

The workout:

1️⃣ Split Squat + Single-Leg Deadlift
8 reps each side
Two exercises in one! This combination works both the **front and back of the leg**, while also challenging balance and stability.

2️⃣ Alternating Reverse Lunge + Dumbbell Pass Under the Knee
16 reps alternating
Get low enough to pass the dumbbell under the knee without rounding your back. Keep your core engaged and stay controlled.

3️⃣ Goblet Squat Pulses
8 pulses
Stay controlled at the bottom and keep your pelvis stable as you pulse. 🔥

4️⃣ Offset Knee-Up + Leg Extension
8 reps each side
The offset load makes this more than a leg exercise—it also challenges core stability, balance, and control.

5️⃣ Curtsy Pulses
16 reps alternating
A great way to finish with some extra glute work, especially for the outer glutes.

Complete all 5 exercises for one round and repeat for 3–4 rounds

One dumbbell can go a long way! 💪

08/28/2026

Got a solid plank and ready for a new challenge? 🔥

Try these TRX suspension plank variations!

Elevating your feet creates a more unstable base of support, challenging your core stability, shoulder stability, and overall body control. These 4 variations are definitely worth trying!

You can put them all together for one spicy round 🔥 or choose one variation and work on it for a specific number of reps.

Trainer tip:Keep your hands directly under your shoulders, lock your arms, stay engaged through your entire body, and avoid letting your hips sink. Think “long and strong” from head to heels!

Which variation would you try first? 👀

08/27/2026

So I put them all to the test… 30 seconds each

Let’s just say I experienced eternity firsthand 😂

Do you agree with my selection? Which one did I miss?

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