Quick total body workout with dumbbells:
Sometimes we just don't have enough time to focus on each muscle group individually. This happens frequently while traveling. During the course of a normal week, if a client was short on time for strength training I'd usually suggest that they pick a muscle group(s) and work those out and then get another muscle group the next day. If you know you have a busy week coming up and cant make it work that way (or you are traveling and have limited access to equipment), here's a great quick total body workout you can do.
Warm up with jumping jacks, running, jump rope, etc for about 5-10 min
2-3 sets of 10-12 reps
Walking lunges with medicine ball rotation
Squat with overhead press (a front raise is an alternative to overhead press)
Step ups with bicep curl
Deadlift with Row
Plank and Tricep Kickback
Push Up & Alternating Side Plank
If you have a bit more time and want to add in some cardio intervals in between sets, that would be great! Battle rope, Jump rope, Line hops, Squat Jumps, Jumping Lunges, Elevated mountain climbers, etc would be awesome add-ins for 30-60 seconds between sets!
Enjoy!
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