Sometimes it is hard to find the time to get to the gym, but it does not require a lot of equipment for a fun workout to do at home. Four exercises are all it takes to complete a total body workout that is challenging and gets the job done in just 10 minutes.
All you need is a set of dumbbells at a weight level comfortable enough to complete 15 repetitions, a mat, or a balance ball if available.
Perform the sequence for 3 sets: Chest Press, One Armed Row, Squats, and Planks and remember to breathe.RELATED: RECOMMENDED PLANS FOR YOU
Chest Press: two dumbbells – Works the pectoralis major, anterior deltoids, and triceps
Lie face up on the floor/mat with knees bent or sit on a balance ball and lower the body so the back is supported but not the head.
With a weight in each hand held parallel to the floor, extend arms straight up with soft elbows and while keeping the hands above the shoulders, lower the weights towards the chest. If lying on the floor, the range of motion will stop when the arms reach the floor.
If on the ball, do not lower the arms beyond the shoulders. Return to starting position and repeat 15 times.
One Armed Row: one dumbbell – Works the latissimus dorsi, upper back, biceps, and balance
Stand with legs shoulder width apart and lunge one foot back so the feet are approximately 2 or 3 feet apart. Bend the front knee, fold forward from the waist, and hold the weight on the same side as the extended leg.
Drop the arm straight down toward the floor while supporting the body with the other hand on the forward thigh.
Lift the weight upward, keep the arm close to the side of the body, and focus on using the upper back to do the pulling instead of the shoulders by squeezing shoulder blades together.
Remember to keep the head and spine in neutral position/straight line. Repeat 15 times and then switch sides.
Squats: two dumbbells – Works the quadriceps, hamstrings, gluteus maximus, back, and calves
Stand with legs hip width apart, arms down beside the body with a weight in each hand. Lower the upper body by bending the knees and pushing the hips backward. Do not let the knees go in front of the feet.
As the arms come forward slightly for balance, do not bend the elbows or lift the weights. Keep the back straight and chest up, aim to lower the legs as close to parallel to the floor as possible. Slowly return to the starting position and repeat 15 times.
Planks: no weights – Works the chest, shoulders, back, abdominals, arms, legs, and neck
Lie on the floor in a push-up pose on the knees or toes and maintain a straight body line from shoulders to point of contact (knees or toes).
Bend both elbows and position directly under the shoulders with weight on the forearms and not on the hands. Look down at the hands, squeeze the buttocks, pull the belly upward toward the spine without lifting the hips, and do not let the shoulders sag or drop.
Hold for as long as possible without compromising form.