Low on time? Don’t know how to fit your workout in? Here are some simple exercises you can do that work the entire body. They will work on your strength as well as some cardio.
Lunge with Bicep Curl works you entire lower body and adds some bicep work with the curls.
- Stand upright, feet together, holding two dumbbells (five to 10 pounds) at your sides.
- Take a controlled step forward with your left leg, curling the dumbbells to your shoulders, keeping your elbows close to the body.
- Lower hips toward the floor, and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
- Push off with your right foot, and bring it forward to starting position, lowering the dumbbells to your side. This completes one rep.
- Next, step forward and repeat with the right leg.
Squat with Overhead Press works your lower body, especially your inner thighs while working your core by challenging your balance. Adding arm work completes this total-body toner.
- Begin standing with your legs together, holding your weights by your shoulders.
- Squat as if you were sitting in a chair while raising your arms overhead. Keep your legs squeezing together to work your inner thighs and focus your weight into your heels to work your glutes.
- Return to starting position by pressing through your heels while lowering the weights back to shoulder level.
BOSU Plank focuses on the core but also requires upper body strength.
- Start facing the floor, resting on your knees.
- Turn the BOSU over, and position it at the top of your mat so the handles are on the side. Plant your palms on each side of the BOSU, shoulder width apart. Your palms should be flat; spread your fingers out wide to help support your weight and take the strain out of your wrists. Step your legs out behind you one at a time, and rest on your toes.
- Contract your abs to prevent your butt from sticking up or your belly from sinking. Your spine should be straight, not curved, with your abs pulling toward the ceiling.
Single Leg Bent Over Row works the back, lower body, arms, core and shoulders!
- Start by grabbing a set of five- to eight-pound dumbbells and standing with your feet hip width apart, holding the dumbbells by your side. Lift one leg back, and tip your torso forward so you are balancing on the opposite leg.
- Once your body is parallel to the floor, your arms should be straight, facing the floor. Move your arms in a rowing motion by bending your elbows and pulling them back, pushing your shoulder blades together.
- Complete the row by extending your arms back down to the floor. Come back to standing position.