5 Total Body Moves to Help Beat a Time Crunched Workout

We all get busy right? Why is it that we always lose the workout when we get to frazzled with other to-do's? Well here are 5 moves that make for a great little circuit to help you get something out of the day without sacrificing too much time. 

SQUAT TO PRESS

Image result for squat to press

The move: Hold dumbbells in each hand by your shoulders. Stand with your feet shoulder-width apart and your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart. Drive up and push overhead at the same time.

REVERSE LUNGE WITH PRESS

Image result for reverse lunge to overhead press dumbbell

The move: Hold a weight (two dumbbells or a medicine ball or weight plate) in your hands at your chest. Step backward with one leg into a reverse lunge. Once in the lunge, press the weight directly overhead (alternately, you could do a pressout and push the weight out in front of you). Bring it back to your chest and return to standing. Repeat, alternating legs.

HIP BRIDGE WITH PULLOVER

Image result for hip bridge pullover

The move: Lie on your back with your knees bent and your feet on the floor, holding a light weight in one hand, reach your arm straight above your head. Using your glutes, push into your feet to raise your hips. As you do so, keep your arms straight, raise the weight until it is above your face. Lower everything back to the starting position at once.

TURKISH GET-UP

Image result for turkish get up

The move: This is a total-body multitasker. Lie on the ground with your right knee bent, right foot flat on the floor, right arm holding a weight above you and left arm and left leg at your side. Drive through your right foot and roll onto your left elbow. Then straighten your left arm. Squeeze your right glute and drive your hips straight up. Pull your left leg underneath and behind your body, resting on the knee and ball of the foot. Move your torso straight up, then lunge to a stand. Reverse the sequence to descend. Do all your reps on one side and repeat on the other. Keep your chest up and watch the weight the entire time.

SNATCH

Image result for dumbbell snatch

 

The move: Start in a deadlift position with a dumbbell or kettlebell a few feet in front of you. Hike the weight back between your legs like a center in football and explosively drive your hips forward. Swing the weight up to an overhead position like with a push press as the grip changes. Drop the weight back between your legs and repeat.

 

Looking for a little motivation with your workouts? Try out our Balanced Powers program with our 30 for $30 deal!



Request more information


Request Information Now!