Start and end your workout with 5 minutes each on any cardio machine (treadmill, elliptical, bike, stair master, etc.) then perform these 3 exercises and you’ll have a quick full body workout done in 30 minutes!
Row to Squat
(working quads, glutes, and lats)
-Set up cable machine to the height of your chest
-Use a handle or rope attachment that you can easily grab and pull to your body in a rowing motion
-Set the weight you intend to use, grab the handles, and step back so that your arms are fully extended
-As you pull your arms back and squeeze your shoulder blades together (This is a back exercise)
-As you start to extend your arms lower your body into your squat
-When you come back up from your squat, pull your arms back again, this time squeeze your back AND your glutes
-Repeat for 12 reps for 4 sets
Sumo Squat to Shoulder Press
(working quads, glutes, and shoulders)
-Hold a dumbbell or barbell with both hands close to chest
-Stand at a wide stance with feet turned out
-Perform sumo squat
-When coming up from the squat squeeze glutes at top of squat
-Push weight straight up and lower it back to your chest
-Repeat for 12 reps for 4 sets
Bent Over Bicep Curl to Tricep Extension
(working biceps and triceps but bent over to have some tension on hamstrings and practice stabilizing the core)
-Grab 2 dumbbells that you can curl and extend
-Bend knees and hips but keep back flat and core tight, you want everything stable so that just your arms are working
-Start by curling dumbbells up to shoulders to work the biceps
-Next extend arms straight to work the triceps
-Repeat for 12 reps for 4 sets