It’s no secret that I’m short on time. My fitness level is nowhere near where I’d like it to be, but I do what I can when I can. Something is better than nothing. I’ve never been an all or nothing kind of person – a little bit here, a little bit there, get your body moving is what it’s all about. Most weeks, I’m able to squeeze in a quick 15 minute workout before school with my coworkers. I like to get to the gym on the weekends if I have time. I’ve made it to the gym twice in these last two weeks.
And you betchya I’ve taken a gym selfie both times! Gotta prove to the world that I haven’t lost my fitness completely! (Clearly, I’m joking.) But I do like to document my gym visits since they’re kind of few and far between right now.
Since my time to workout is not unlimited anymore, I’ve really got to get the most bang for my buck while I’m there. I’m a big fan of compound exercises – moves that work more than one body part at a time. My workouts are short, but get my heart pumping, my blood flowing, and my sweat dripping!
I usually start with some cardio to warm up, 10 – 20 minutes on the stairs, elliptical, or incline walking on the treadmill. Then, I do a total body workout. I make sure to stretch after, whether it’s at the gym or my house, since my muscles are pretty tight after working out. Here’s the ultimate bang for your buck workout – this works your entire body with just a set of dumbbells in FIVE moves. (Don’t underestimate it!) The moves may sound complex, but I’ve explained them below the graphic.
Bang For Your Buck Workout
- Squat with Front Raise: Take one dumbbell (or a kettlebell if that’s an option) and hold it between your legs. Squat down, and as you come up, swing your arms forward, squeeze your glutes, and make your arms parallel with your shoulders. Do NOT go higher and stay in control of your movement.
- Lunge with Bicep Curl: I prefer walking lunges. Curl your dumbbells up when you go down in your lunge being careful your knee is on top of your toe (and not past it).
- Push Up with Tricep Kickback: Do a push up and keep your core tight. While in the plank position, grab one dumbbell, row up and kick back. Repeat on your other side. Push up. Tricep kickback on both sides. Try to keep your hips square and not rock back and forth.
- Plie Squat with Lateral Raise: Turn your toes out, so you’re in a plie position. Plie squat down while simultaneously doing a lateral raise. Again, your arms should not go higher than your shoulders. Keep a slight bend in your elbows to avoid locking them.
- One Legged Dumbbell Row: Balancing on one leg, hinge forward, but keep your chest lifted. Your arms should be directly below your chest, palms facing each other. Row up (while remaining balanced) and squeeze your shoulder blades together. Do 7 on one leg, then switch legs.
I’m telling you, you work your WHOLE BODY on this one! My goal is to get through three sets of the whole workout, and trust me when I tell you that you will feel it in every inch of your body the next day! So, if you don’t have a lot of time (or equipment) to workout, don’t even worry about it. Give this bang for your buck workout a shot and thank me later!
What does your workout schedule look like these days?