5 Quick

Do-Anywhere Exercises

While I typically train my clients for an hour at a time, I’m a big fan of quick get-in-and-get-it-done workouts that are both efficient and effective. When it comes to training myself, I rarely have more than 45 minutes to get it all in. If I’m really on a tight schedule I choose about five or six key moves and do them as many times as I can. Here are five moves that top my list! Perform them anywhere for as many sets (one set = one round through all five exercises) as you have time for.

1. Squat, Rotate and Press

Hold a dumbbell in each hand and perform a squat. As you stand up, twist your torso, shoulders, and hips to the right and press the weights overhead, palms facing away from you. Be sure to let your knees and toes follow the rotation. Return back to middle and perform a squat, rotation, and press to the left. That’s one rep. Repeat for 10-12 reps.

2. Bicycle Crunches

Lie on your back with your hips bent about 90 degrees and your hands behind your head. As you curl your body forward, like in a crunch, bring your right knee towards your left elbow and extend your left leg out 45 degrees. While keeping your shoulders lifted off the floor continue alternating from left to right, bringing your opposite knees and elbows together. Do as many as possible, as some people have a hard time with these while other people can do 30+.

3. Deadlift with Bicep Curl

Deadlifts are one of my most favorite exercises, as they target the glutes and hamstrings and make your butt look great in jeans. However, they are also extremely easy to do wrong and most people have improper form. So to be safe, I’m going to refer you to the wonderful World Wide Web. Simply search for “how to do a deadlift” on YouTube and follow the instructions. After you perform each deadlift, stand up straight and curl a weight in both hands (a bicep curl). Alternate between deadlift and bicep curl for 12-15 reps. Choose a weight that has your biceps burning by the last rep.

4. Balancing High Rows

Hold a dumbbell in each hand, preferably ones that weigh 2-4lbs more than the ones you performed your bicep curl with. Leave your right foot on the ground and hinge forward at the hips, lifting your left leg off the ground and as straight behind you as you can. Your torso should be parallel to the ground, eyes looking at the floor. This is the balance part. Hold this position and straighten your arms under your chest. Row the dumbbells up to your chest, elbows high and facing out, not in towards your torso. Lower back towards the floor and repeat for 10-12reps. Switch legs and repeat for 10-12 more reps.

5. Hip Bridge with Chest Press

Lie on your back with knees bent and feet on the floor, a dumbbell in each hand. Slowly lift your hips off the ground until just your shoulders and your feet are rooting you to the ground. Hold this position. Meanwhile, bring the weights to your chest, elbows out wide to your sides, and press the weights up above your chest until your arms are straight but not locked. Lower your arms back down to start but leave your hips off the ground. Perform 12-15 chest presses, choosing a weight that gets challenging by the third to last repetition.

*Bonus*

If you have extra time, do a minute of jumping jacks between each exercise for a big calorie burning boost!