Full-body workouts are essentially the most time-effective way to exercise. With the right moves, you can tone all the parts and crank out a well-rounded sweat. Yes, focusing on specific areas such as your rear or core are important to sprinkle throughout your rotation, but if you’re in a pinch to get fit, a routine that strengthens your whole body is the way to go. And that’s where we’ll let Kourt’s trainer, Amanda Lee, take the lead. Below, she shares five quick moves for total-body toning.
Glute Bridge with Skull Crusher
Split Squat with Bicep Curl and Front Shoulder Raise
Weight Pass Plank
Push-up – Row – Squat – Shoulder Press
(Requires: yoga mat + dumbbells)
How to: Stand with feet together, a dumbbell in each hand. Shift your weight onto the right leg. Keep the right knee soft as you raise your left leg behind you while lowering the weights toward the floor. Pull the weights to your chest. Stand, switch sides, and repeat. Continue, alternating sides.
The Move: Glute Bridge with Skull Crusher
How to: Lie faceup with your knees bent, feet flat, a dumbbell in each hand, and arms extended toward the ceiling at your chest. Slowly bend your elbows to lower both weights toward your head. Try to lower the weights so they are on either side of your head, elbows in (not flared out). Straighten your elbows to lift your arms as you squeeze your glutes and abs and push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Pause and squeeze your glutes, then slowly lower your hips and your arms simultaneously to return to start.
The Move: Split Squat with Bicep Curl and Front Shoulder Raise
How to: From a standing position, take a long step forward as if performing a lunge. The heel of your back foot should be raised. Keeping your torso straight, lower slowly until your back knee almost touches the floor.
As you lower your knee, bend your arms to perform a bicep curl, then push back up as you lower your arms back to your sides.
Complete all reps on one leg, then switch to the other side. On the second side, keep your arms straight and lift them to eye level, performing a front raise as you lower your knee. Bring them back down to your side as you push back up.
Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.
The Move: Weight Pass Plank
How to: Start in a plank position with a dumbbell in one hand. Remain in a plank position while you pass the dumbbell to the other hand, then back to the opposite hand. Continue to repeat for 30 seconds.
The Move: Push-up - Row - Squat - Shoulder Press
How to: Keeping your abs tight and elbows close to your body, lower yourself into a push-up while keeping your elbows in. Once you complete the push-up, row one dumbbell off the floor, pulling your elbow as high as you can while you squeeze your shoulder blade back. Return the dumbbell to the floor.
Push your body back into a squat position with your feet shoulder-width apart. Position the dumbbells around shoulder height, palms facing forward. Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground. As you stand up, keep your abs tight and push the dumbbells up over your head.
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