I’m writing this post way past my bedtime on Monday night. You see, Dave and I were out much later than expected on a very important mission. What did we do? Oh you know, bought (well actually, leased) a car for me! That’s right, as of last night, this city-lady-on-foot is finally back behind the wheel with the rest of society. As you can imagine, I’m super excited to blast my music, talk on the bluetooth, make use of the navigation and drive myself wherever I want to go, whenever I want to go. It’s going to be glorious.
But I digress. Today, I’m sharing with you a workout that I did a couple of weeks ago. As I was going through it, I knew it would be worthy of posting, because the moves are simple, yet very effective. Most of my weight-room workouts are short and focused on the full body, just like this one. I enjoy doing compound movements, which work more than one group of muscles at a time, because they give you the most bang for your buck.
The best part about this particular line-up of moves? At the end of one circuit, you will have already hit all the major muscles and worked your body in all three planes of motion (front to back, side to side and rotation). Good stuff!
For this workout, you’ll need a set of dumbbells and a stability ball. If you don’t have the stability ball, you could easily replace the final move with a core exercise of your choice. I used two sets of dumbbells for this, including 10 lbs. and 15 lbs. And by the end of each set, my muscles were burning. Here you go …
Disclaimer: Even though I’m a certified personal trainer, I’m not your personal trainer. Please consult your doctor or trainer before starting a new workout program or trying this workout. Proceed with caution, because this may not be right for you.
For a quick tutorial on how to do each move, please check out the following linked demonstrations and notes.
- Single-leg deadlift – Targeting the glutes and legs. It’s always beneficial to work your legs one at a time. When doing this move, make sure you keep your back straight and your shoulders back and down. Repeat on each leg.
- Low to high plank – Targeting the core and arms. This one will get your heart-rate up in no time. Keep your body as still as possible and hips level to the floor as you go through the move. For a less intense option, complete the move on your knees. Change the leading arm each time.
- Side lunge to bicep curl – Targeting the biceps, glutes and legs. I love to hate these. Be sure to keep your chest up, shoulders back and down and elbows in close by your sides as you curl up. Also, as you push your hips back, keep your heels grounded. Repeat on each leg.
- Bent-over row – Targeting the mid-back. Every workout needs a pulling motion. Keep your chest up and squeeze between your shoulder blades as you row your elbows up and back.
- Stir-the-pot on a stability ball – Targeting the core. This is one of my all-time favorite core moves. And if you’ve never done it before, give it a shot. Make sure you keep your hips level to the ground and your body long and strong as you stir. Get it?
So there you have it. You don’t need a lot of time or equipment to sculpt your body, just a line-up of effective and simple workout moves. I definitely plan to do this exact workout again soon.
And believe it or not, that’s it for today. I’m very excited to say that this evening I start teaching BODYPUMP at a new-to-me-gym in my new neck of the woods, and I’m super “pumped” to meet some new gym-goers. Oh and how am I getting there? Driving. Yup. I hope your Tuesday is wonderful. And I’ll be back tomorrow with some talk about food.
Questions of the day
What is your dream car? What’s the weather like in your area? Do you ever use a stability ball in your workouts?