Good morning! Today I have a quick and sweaty workout to share that you can complete at the gym or even in the comfort of your home with two sets of dumbbells.
The workout you see below is a modified version of one I put together for a client at the gym. I shortened the length of it by combining some of the exercises (squats with presses, renegade rows, and lunges with curls) then tried it out for myself yesterday. Talk about a doozie!
Considering I completed it in under fifteen minutes, I went upstairs sweaty enough to have to take a shower right when I was done. Don’t ever underestimate what you can get done in just a short amount of time, y’all.
If you only have fifteen minutes to squeeze in a workout, that’s still plenty of time. Grab a light and medium set of dumbbells and give this one a go!
• elbow plank saws
Get into a plank position on your elbows and toes. Make sure your hips are in line with your shoulders, your legs are straight, and your core is tight.
Using the balls of your feet, push your body forward a few inches and then back in a saw-like motion. Forward and back is one rep. Really engage your core and watch the level of your back throughout this exercise!
• single leg floor bridges
Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides with the palms facing the ceiling. Lift your left leg off of the ground and flex the foot.
Squeeze your glutes to lift your hips and hold the position for about 2 seconds. Stay on the heel of your bottom foot and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat 10 reps on each side. You want to aim to keep your lifted foot in a stationary hovered position. Don’t let it drop up and down as you bridge.
• split squats to shoulder presses
Grab a set of light dumbbells (you are doing 20 presses in a row!)
Start with your right foot in front and left leg behind. Lift your weights up and even with your shoulders with your palms facing the front. Lower into a spilt squat position and make sure that your front knee is at a ninety degree angle with you knee over your ankle. Keep your body centered and your weight evenly distributed between your front and back legs. Keep your chest lifted and engage your core so you don’t lean forward.
Simultaneously press your arms up to a shoulder press while you come up to your starting position. Don’t shrug the shoulders, concentrate on keeping them down. This is one rep. Slowly lower back down to the split squat position and repeat. Switch legs after ten reps.
• mountain climbers
Start in a straight arm plank position on the hands and toes. Bend your right knee in towards your chest, resting your foot on the floor. Jump up and switch your feet in the air, bringing the left foot in and push the right foot back.
Alternate your feet as fast (and safely) as you can for 20 reps. One right knee in and then one left knee in is one rep.
• alternating renegade rows
Grab your dumbbells and get on the floor in a straight plank position while gripping the weights. Contract your abs and keep your core tight. Slowly lower yourself down into a push-up position.
Keep your body in a straight line from your head to toe without dropping your middle or arching your back. After your push-up, go back to the straight plank position, slightly shift your weight to the right and do a left row. Keep your elbow tight almost brushing it against your side. Return back to plank position. This is one rep. Repeat alternating your rows (right, left, right, left, etc.).
• side lunges with biceps curls
Start standing straight with your dumbbells by your sides and palms facing front. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Your palms face the front throughout the duration of your lunge.
Push off and bring your right leg back to the center while simultaneously doing a biceps curl. This is one rep. Complete 10 on each side.
• triceps extensions
Sit on the floor and hold one dumbbell in front of you. Slowly roll back, tuck your hips, and think of bringing your belly to your spine. When you feel like you are in the right position, keep your elbows in and push your weight over your head. Bring it down behind you to your lowest range of motion and stack one hand on top of the other to hold the weight.
Push the weight up and over your head and try to straighten your elbows. Don’t let the weight go any more forward than your shoulders. Slowly bring the weight back down the first position, then back up straight. Switch which hand is on top half way through the set, and keep your core tight throughout the exercise!
• jump squats
Start with your feet a bit wider than your shoulders and your hands on your hips. Stand tall, then come down into a squat position with your thighs slightly higher then your knees.
Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating. You can always modify to stationary squats if you’re unsure of the technique.
This is not a sponsored post, but I do owe a huge shout out to Lorna Jane for providing me with this fabulous activewear! Isn’t it adorable?
I love the bright coral color and breathable mesh detail on the shoulders.
Stay tuned for more from them, my friends. There may or may not be an exciting giveaway coming up with the new site launch in just a couple of weeks. Woot!
Let me know if you decide to give the workout a try. I’d love to hear if you came out of it as sweaty as I did. See you later this afternoon!
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3