It seems like there is never enough time in the day. If we just had one more hour, right? A quote that was spoken to me recently has helped put time into perspective. “You have time for what you make time for.”
That sounds obvious enough, but how often do we not have enough time for what we say is important to us? If getting into shape, maintaining your fitness, or elevating your physique is a priority to you, then making time for it is a must.
I’ve come up with my top four exercises you can do at home for a quick and timely workout. You owe it to yourself to make time, even if it’s just 20 – 30 minutes a day. I recommend these four exercises to get the most bang for your buck while saving time.
RENEGADE ROWS:
Renegade rows are a great way to get the whole body activated for the rest of the workout. With dumbbells in each hand, start in a plank position. alternate rowing with each dumbbell while maintaining a neutral spine and chest facing the ground. Keep your core engaged throughout the exercise. For an added challenge throw in a push up in-between each single arm row. This exercise will light up your entire core as well as work every major muscle group.
STRAIGHT LEG DEADLIFTS:
Glutes, hamstrings, and supporting back muscles are worked during this movement. Remember, mind muscle connection is very important especially when targeting the glutes. Contract with your mind first. In other words, really focus on contracting the muscle(s) you are using during the movement. Start with holding the dumbbells in front of you. Slowly bend at the hips with a slight bend in the knees until your back is safely parallel to the ground. Contract your glutes and raise back to the starting position. Make sure to keep a flat back with the back muscles engaged throughout the movement.
SQUAT OVERHEAD PRESS:
Squat to overhead press works the entire body with a focus on the lower half and shoulders. Start with a solid base while holding the dumbbells. Perform a squat motion. As you near the top of your squat curl the dumbbells and press in one smooth motion. This can be done with the dumbbell handing from straight arms with a curl and press or with the dumbbells already curled and then finished with a press.
LATERAL RAISES:
If you want that V-taper, wider shoulder and thinner waist, lateral raises with dumbbells are essential. Start by standing or sitting with the dumbbells to your sides. With a tight core raise the dumbbells to your sides with a slight bend in the elbows. Lower them in a controlled motion. Try not to use momentum during the movement, but rather use that mind muscle connection to get the most muscle recruitment out of the exercise.
Give this quick workout a ride and gain the benefits of a highly effective and efficient home workout. Try doing 30 seconds on and 30 seconds off for 4 rounds for each exercise. Take a minute of rest after each round.
