Good morning! It's Wednesday so that means we're already half way through the week. Before I know it the weekend will be here. Today I'm sharing a quick workout you can do at home when you're short on time and you can't make it to the gym.
All you need for this workout is a set of dumbbells for the bicep curls and a bench for the step ups. A mat might also be useful if you're doing the planks on a hard surface, but it's completely optional. Perform each exercise for 30 seconds before moving onto the next one. Once you're done all the exercises, complete the circuit another 3 times for a total of 24 minutes. Take as much rest as you need throughout the workout.
Below are some descriptions of the exercises in this workout in case you're unfamiliar with any of them.
Air squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Push ups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Jumping jacks // Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.
Bicep curls // Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Step ups // Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Bridge // Lie on your back on the floor with your knees bent and your feet close to your butt. Raise your hips up off the floor by contracting your glutes, leaving only your feet, shoulders, and head on the floor. Relax your glutes and return your hips to the floor. To do a single leg glute bridge, raise one foot up so the knee is straight. Use your remaining foot on the ground to push off the floor and raise your hips while contracting your glute.
Plank // The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
High knees // Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.
Tricep dips // Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
Squat jumps // Similar to body weight squats, except at the top of the movement jump.
Bent over rows // With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Burpees // From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you're in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head.
Bicycle crunches // Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
As always, remember to check with your doctor before beginning to workout. Honor your body and modify as needed.
Leave a comment below if you decide to try the workout – I'd love to hear how it went!
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.