This workout is great if you have a little bit of space and limited equipment! You will be working all the main muscle groups and building some strength!
The exercises
Squat and lunge complex
Start standing with your feet just over hip width apart with toes pointing forward and holding your dumbbells at your shoulders. Bend at the knees and the hips, moving the hips backwards as if going to sit on a seat. Keep the back straight and the core engaged. Squeeze the glutes (bum) as you drive back up to standing. Then take your left foot straight backwards keeping your torso straight with your shoulders relaxed and core engaged. Lower your hips until your knees are roughly at 90 degree angles, not letting your back knee hit the floor. Then step it back into your starting position, then repeat the squat and take the other foot back into the reverse lunge, and repeat!
Renegade Row
With a dumbbell in each hand, get yourself into a high plank position (be careful which dumbbells you use, rounded weights may roll slightly so be careful and watch your wrists are sturdy!). Take one dumbbell and draw the elbow upwards rowing the weight towards your hip bone. Then slowly lower and repeat on the other side- try to keep the hips level and not wiggling around by holding that core.
Walkout with Press Up
Start standing, bend at the hips (and knees if you need to, depending on your flexibility) until your hands reach the floor. Walk the hands forward until you are in a full plank position. From here you are going to perform 1 full press up, if you need to lower the knees first that is okay. Once you have pushed yourself up, walk your hands back until you are back to standing- and repeat.
Squat to Press
Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip. Lower yourself into a squat, keeping the back straight and letting the dumbbell hand in between the legs centrally to touch the floor. Explosively return to standing pushing through those legs and lift the dumbbell explosively using your legs and back. Once it reaches the hip level, start pulling the dumbbell up with your arm, using the momentum. As the dumbbell reaches shoulder height, quickly flip your elbow underneath the weight and press it overhead. It sounds more complicated than it is, you will get the hang of it quickly!
V-sits
Start by sitting on the floor with your knees bent and your feet flat on the ground. Lean your torso back until at a 45 degree angle while engaging your core. Hold both your hands out in front of you and if you can- raise both your legs . You are then going to extend the legs as far as you can and at the same time lean your torso back as far as you can while holding that core and keeping the back straight. Then you are going to bend the knees and draw the legs in towards your chest while raising the torso at the same time. Repeat without letting your feet touch the floor (as best you can).
Try performing each of these exercises for 10 repetitions each and work for 4 rounds with as little rest as possible!
