Total body strength
This 10-minute full body strength workout targets every major muscle group in a series of compound exercises. Perform each exercise for a minute before moving on to the next exercise, and then perform the entire series through twice.
- Squat press
- Lunge curl
- Bridge press
- Dead row
- Roll ups
Stand with your feet hip-distance apart, your knees slightly bent. Hold a dumbbell in each hand with your elbows bent, the dumbbells held at shoulder height. Tip your hips backward and bend your knees, lowering yourself into a squat. When you’ve lowered yourself as far as you can, reverse the movement and straighten your knees and hips, returning to standing as you press the dumbbells up and over your head. Lower yourself back into a squat as you return the dumbbells back to shoulder height. Continue the squat press action for the full minute.
Stand with your feet hip-distance apart, your knees slightly bent. Hold a dumbbell in each hand in front of your thighs, your palms facing forward. Step your right foot back several feet, placing the ball of your right foot on the ground. Bend both knees and lower your back knee toward the ground as you bend your elbows and curl the dumbbells up toward your shoulders. Straighten both knees and step your right foot back to the starting position as you lower the dumbbells back to your thighs. Continue the exercise, alternating between right and left leg lunges.
Lie on your back on the ground with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand at chest level with your palms facing away from your face. Press your hips up to the sky so that your body forms a straight line between your knees and shoulders. This is the starting position. Lower your hips toward the ground as you simultaneously straighten your elbows and press the dumbbells up over your chest. Reverse the movement and press your hips up toward the sky as you lower the dumbbells back to your chest. Continue the bridge press for the full minute.
Stand with your feet hip-distance apart, knees slightly bent, with a dumbbell in each hand in front of your thighs. Tip your hips backward and lean your chest forward, lowering the dumbbells down in front of your body, keeping your torso tight and straight. When you’ve tilted yourself as far forward as you comfortably can, squeeze your shoulder blades together and bend your elbows, pulling the dumbbells up toward your chest. When you’ve pulled them as high as you can, lower them back down, then squeeze your butt and hamstrings to “pull” your body back up to start. Continue the dead-lift-to-row movements for the full minute.
This one’s a fun one! Stand with your legs wide, just outside the edges of your yoga mat. Tip your hips backward and place your hands on your knees. Lower yourself into a squat, but continue sitting backward until you sit on the ground. Immediately roll backward onto your shoulder blades, pulling your knees into your chest. Roll yourself forward and use your momentum to roll yourself up to standing. Protect your knees and make the exercise easier by planting your feet back on the outside of the mat, placing your hands on top of your knees and pressing your torso up to standing as you straighten your legs. Just make sure you don’t allow your knees to collapse inward as you press yourself to standing.
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